Warm Up 5-10 minutes light stretching
Side lunge with a single arm shoulder press x 10 (left)
Side lunge with a single arm shoulder press x 10 (right)
Man Makers x 10
Skater jumps x 40
Repeat x 3
Upright rows x 10
Alternating front/lateral raise x 10 SETS
Dumbbell swings x 10
Loaded front squats x 10 (weights on shoulders)
Repeat x 3
Plankups x 10 per arm
Plank jacks x 10
Plank x 45 seconds
Army crawl 4 up 4 back for 30 seconds
Repeat x 3