Mobility/Stability
Quadruped Scapular Retractions
Plank Shoulder Taps
High Knees with Overhead Weight Plate

Circuit 1 - 4 sets - 12 reps - Dumbbells or Heavy Water Bottles - 1min rest in between sets - 30sec rest in between
Bicep to Hammer Curl
Pushups
Tricep Extensions
Shoulder Press

Circuit 2 - 2 sets - 10 reps - Dumbbells or Heavy Water Bottles
Bear Crawl Hold with front arm raise
Burpees

Core Finisher - 30 sec each side - 2 min
X1 Plank Sequence (front, side, front, side)