Warm up.
10 arm circles one way and 10 the other
20 reps cat stretch
X3

Shoulder circuit
10-15 chair dips
15 high pulls
10 front shoulder raises
rest 1 Min
Repeat 5 Rounds

Core Work
4 Rounds
15 hollow Rocks
10/10 side bends banded
15 v-sit up
45 secs Rest

DB ladder: 15 Min AMRAP. Single arm so 3 and 3
3 floor press
3/3 row
3 star jumps.

6
6
6
9
9
9