30 SECONDS ON 20 SECONDS 4 SETS OF UPPER BODY STRENGTH- PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 BICEPS + 1/2 LATERALS + FULL, 2 SHD PRESSES Ys + HOLDS + ARNIES, 3 ROWS + KICK BACKS, 4 SQUAT + UPRIGHT ROWS + UPON AT THE TOP, POSTURE CHECK IN, PELVIC HEALTH EXERCISE, BRAIN TEASER HEAD PATS BELLY RUBS AND A GENTLE STRETCH FOLLOWED BY POSITIVE AFFIRMATIONS