WARM UP
Arm Swings
Chest & Back Flys
Arm Circles
Shoulder Mobility & Cat Cow
Weighted Tricep & Shoulder Activation
Shoulder Press

Tricep Pushup x 8 reps x 2 sets
Pushup Hold

BLOCK 1
Alternating Chest Press x 8 reps + Pulse
Narrow Press x 8 reps
x 2 sets

Chest Fly x 8
Leg Extension Holds
Situp to Shoulder Press
Knee Drives

BLOCK 3
Alternating Chest Press x8 reps + Pulse
Leg Extensions
x 2 sets

Plank Twist & Shift
Double Leg Stretch
Knee Drive

COOL DOWN