Jogging

1 set × 5min

Arm Swings

1 set × 20 reps

Arm Circles

1 set × 20 reps

Forearm Rotations

1 set × 20 reps

Wrist Rotations

1 set × 20 reps

Wrist Flexibility Stretch

1 set × 90s

Cat/cow Bends

1 set × 10 reps

Scapula Rows

1 set × 10 reps

Side Lunges

1 set × 20 reps

Pike Push Up

1 set × 3×8-12 reps

Dip - Straight Bar

1 set × 3×5-10 reps

Push-Up

1 set × 3×10-20 reps

Pull-Up

1 set × 3×3-8 reps

Chin Up

1 set × 3×3-8 reps

Pull Up Hold

1 set × 3×10-30s

Squat

1 set × 3×15-30 reps

Squat Hold

1 set × 3×30-60s