Joel

Everyday you train;
Samson Stretch *2
Roll Upper Back & Lats
(thighs/calves if necessary)

*2-3 of the following everyday
(IE Set A/C or SET A/B/D etc)

SET A:
Ab Series;
10 Thin Stomach
20 Slow Curl Up
2 Knee Hugs
10 Supine Rotation
10 (Samson) Kneeling Shoulder Ext Rotation with Band

SET B:
Quadruped;
20 Pinch (on knees & hands)
10 Birddogs (Superman)
10 Elbow to Wrist Twists

SET C:
Lying on side/ Foam Roller between legs.
10 Bow Strings
10 Guitar Solo (clockwise)
10 Guitar Solo (counter clock)

SET D:
3 Rounds (finish each movement before moving on in each round)
25 BW Squats
15 Lat Pull Down #70
1/2 Medium Jog (be able to speak throughout)
10 Push Ups