Upper Body

3 sets | 60 sec rest

Overhead Press : 12-16 reps

Band Front Raise : 8-16 reps

Lower Body

3 sets | 60 sec rest

Hip Flexor March : 16-20 reps

Internal Rotation : 8—12 reps per side (you can put a pillow between the knees for support)

2 sets | 60 sec rest

Grip

Grip : 25 reps