Warmup - Do 2 rounds of:
Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 10 reps
#1 Seated DB Shoulder Press - 4 sets x 12 reps
Start light then try to add weight each set.
#2 In any order and any combination, do:
Plank - 2 total minutes (elbows and toes)
DB Thruster - 40 reps
Inverted Row - 40 reps
18" DB Step Up - 20 reps each side
Bumper Plate Overhead Walk - 100 meters
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