Warm up with bands: 

•Internal/external rotation (15 reps each move each side | Repeat 3 Xs)

•Around the world

 (With light Dumbbells perform 10 reps of  each of the following moves without rest or putting the weights down | Repeat 3 Xs)

*Side lateral raises

*Front raises

*Bent over raises

*Upright rows

*Overhead press

 •5 Handstands against the wall

(Hold each handstand as long as possible. Place a yoga mat or block below your head to soften your landing.) 

Workout developed by John Buck, owner/partner, Forge. LLC

Consult your physician before implementing any exercise or nutritional plan.