Referencing the video at the top of the page perform the following warm up

2 Rounds

10 Step Walking Lunge (out)
10 Air Squats
Stiff Leg Bear Crawl with ears covered (back)

DB Front Rack Step Up

3 Sets, adding weight each set

5 DB Front Rack Step Up (each leg)
Rest 1:30 between sets

Notes:

• Choose a height that gets your thigh about parallel with the ground.

• Minimize the amount you use your other leg to assist on standing on box.

3 Sets

8 DB Z Press
Rest 0:30
10-20 Straddle Lift Off’s/Taps
Rest 0:30
8 Overhead Squats
Rest 2:00

Notes:

• Use the 2:00 rest to add height on Taps and/or weight on DB or Barbell

8 sets

20 seconds work
10 seconds rest

Notes:

• Alternate arms each effort.

• Adopt a wider foot stance than your usual plank.

Deltoid Massage 2-3 min each