Shoulder Circles
Forearms
Leg Stretch on Ball
Frog Stretch- Plank alternate knee to chest
Hang Crunch
Wide stance Deadlift
Hypers/ Side Crunch
Smith Machine Press (x2 sets)
Seated Wide Grip rows (x2 sets)
1 leg Squat off bench w/ Ball Press
Smith Press (x2 sets)
Seated close grip rows (x2 Sets)
Cable ropes Biceps (x3 sets)  Triceps (x3 sets)
Oblique Crunch (20 each side)
10 Roll ups (slow)
Stretch
                                Just Do It!