About a minute on each drill or x/x 30 sec each
-roll up down
-plank walk out
-seal to super person
-good morning/greatest stretch in the world

Lighter DB
-kneeling hammer curl
-kneeling bent arm anterior raise/chest fly
-kneeling tricep extension
-kneeling externally rotated biceps curl to Y press
-quadruped row/option to hover knees
-down dog tap db towards opposite foot
-clean to press
-standing hinge to piston row/wide row

Supine - feet to ceiling - single leg lower and chest fly
Prone - little weight - angel arms switch weight to other arm behind your back

Little weight - bird dog elbow to knee/elbow to waistline knee to tricep
Neutral spine plank tricep dip/knee rotation and dip
Repeat these two exercises on other leg

Make way to supine for abdominals

-straight body line sit up and grab right leg
-bend knee and add three twits - alternate sides
-supine garland lift hold and lateral flexion
-full clamshells
-repeat with left leg grab

BIG DBs

Single DB - B stance slow curl to press (right arm)
Chop
Preacher curl (left arm)
Over head tricep extension in split stance squat
Single arm row (right arm)
Squat drop
Hang snatch (right arm)
Overhead carry march (right arm)/squat drop

Repeat other side

Make way to supine - feet to ceiling

Sternum press and alternate leg lower
Table top legs and skull crusher
Single leg sit up alt sides
Seated Arnold press

Repeat ABDominals

Sumo squat split row
Deficit push up
Prone x men
Superman plank
Lateral quadruped single arm row
Lateral quadruped lateral side bending
Repeat lateral quadruped work other side