Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete upper body activation video

4.1 | HEAVY | 4 sets of 4-6 reps: Narrow Grip Chest Press

4.2 | MODERATE | 3 sets of 12-14 reps: Flat Bench Chest Fly

4.3 | LIGHT | 3 sets of 20 reps: Resistance Band Pull Over

5 | Conditioning
Every 5 minutes complete the following for 20 minutes:
Run or Row 200m
4 Tempo Push Ups [3 sec eccentric phase]
6 DKB Swings
8 DKB Seesaw Press
10 Front Steps
12 Shin Hugs
** REST AT THE 4 MINUTE MARK NO MATTER HOW FAR YOU GET**