Warm up
Foam roll muscles as needed (see PDF)
Thoracic wall stretch for ~1m
Yoga strap overheads x 12-15 reps
Banded Glute Bridges x 20 reps
Lateral Band Walks x 12 reps
Walkouts x 5 reps
Travel Workout #1 Strength
Super Set x 3
Paloff Press x 12 reps each side 20#
Goblet Squat x 12 reps 30# DB
Cable Lat Pull Down - 2 Handle Grip x 12 reps 75-85#
Super Set x 3
Plank Up Downs x 6 each side
Seated Row (any attachment) x 12 reps 100#
Incline dumbbell press x 12 each side 35-40# DBs