200 m Run
5 pull ups
10 air squats
Then…superman stretch, figure 4 stretch, 10 PVC pass throughs, 10 around the worlds, 10 arm circles forward/backwards. Active band shoulder stretch.
Floor Press 10X3 at 50% of your Bench Press 1 Rep Max. Each set should start on the minute and be as fast as possible.
Up down plank