Activation full body

Inchworm 1 x 10 rep Yoga Push Up (downward dog) 1 x 8 rep Bird dog 1 x 6 reps/c

DB Bench Press

4 x 10

Barbell Push-Up

4 x 15

Incline DB Bench Press

4 x 6

DB Decline Flies

4 x 12

Groiner

1 x 20

Downward dog toe touch

1 x 20

Activation upperbody

Shoulder circle 1 x 8 reps / c Arm circle 1 x 8 reps / c Band pull apart 1 x 8 reps Band external rotation 1 X 8 reps Banded Dislocation 1 X 8 reps

Lat Pulldown

4 x 6

Bent Over Row

4 x 10

Scarecrows

4 x 12

Band Face Pull

3 x 12

Barbell Shrug

3 x 12

Burpees + toe touch 2 x 5 reps Walk out plank 2 x 10 reps

Jumping jack

4 x 50

Pike Pushup

4 x 10

Split Squat

4 x 20

Dead Bug

4 x 20

Bench Dips

4 x 15

Side Plank

4 x 0:30

Walk

1 x 30:00

Activation Lower body

Reverse lunge + overhead reach 2 x 10/c World's greatest stretch 2 x 5/c Archer Squat 2 x 8/c Quadruped Hip extension + abduction tap 2 x 3/c

Back Squat

4 x 8

Bulgarian Split Squat

4 x 12

Calf Raise

4 x 25

Romanian Deadlift

4 x 10

Long lever glutes bridge

4 x 10

Activation upperbody

A-T-W-Y Band external rotation 1 X 8 reps Banded Dislocation 1 X 8 reps

Push Press

4 x 8

DB Lateral Raise

3 x 12

DB Front Raise

3 x 12

Hammer Curl

3 x 10

Skull Crushers

3 x 12

Plank

3 x 0:45

Side Plank

3 x 0:30

Superman

3 x 0:30

Static Stretch

1 x 5:00

Foam Roll

1 x 5:00