Mobility S&C

Bodyweight Mobility Work Head to Toe
Then:
8x Hindu Push Ups +
15x Stick Ups (against the wall) +
8x Planche Press Ups +
15x Serratus Anterior Floor Press (Press-up position arms slightly above your head – Protraction and Retraction)
3 sets. Each movement performed slowly
Then:
Clubbell Mobility and S&C Exercises
Gamma Cast Double handed
Swipe Single Arm
Side to Side Swings
Chest Push
Wrist Rotations
60seconds per exercise each direction for 3/4sets
Then:
Cool down