Warm up:
5 minutes of rowing, running, fast walking, cycling...
Activation and mobility:
10 repetitions of:
Arm swings across
Arm swings up and down
Arm swings diagonally
Shoulder rolls forward and backwards
Banded rotations
Tricep extension activation exercise
Weights:
4 sets of:
10 Barbell Strict Press
8-10 Dumbell Tricep Extension
30-60 Quadrupled Knee Hover
Stretches:
Hold 20-30 seconds per exercise
