Warm up...balance + dynamic moves
Back/Biceps Pyramid...5-10-15-10-5
Incline Double rows - 20#db-15#db-10#db-15#db-20#db
Incline Reverse flys - 10#db-8#db-5#db-8#db-10#db
Curls - 10#db-8#db-5#db-8#db-10#db
Wrists - 5#db 10x3
Core
Suitcase: toe taps & alternating toe taps - 10/10x3
Rowing - airball - 10/side 2x
Skydivers - 10x3
Stretching