Warm Up-
Do out usual stretches including: quads, hams, shoulders, core and calves.

Workout-

*30 second plank hold into 12 push-ups (3 sets)

* Cervical flexion ( on back, sides and face down) head goes up to ceiling, never to chest or shoulders when on stomach and back. It can go to shoulder when you're on your sides

* Y's, T's, W's (3x10) on ball or bed

* Wall angels (hips, Shoulder blade, knuckles against wall) 3x10

*band shuffles while boxing 3 x 1 minute on- 1 minute off

*Weights drops
3 x 20 fly's, side & front drops
30 punch outs
single leg bicep curls (10 each leg)

*Wrist rolls - 3 sets (20 palms up, 20 palms down, 20 internal and external rotation (twisting)

*Stretch for 20 minutes afterwards.