Upper – home workout

Pre-Mobility drills and warm-up

Push-ups - 10-20 reps

Dumbbell renegade row - 10-20 reps

Bear crawl - 30 seconds

Rest 90 seconds - Repeat 3 times

Superset

Bench dips - 15 reps

45-degree plate press - 15 reps

Rest 60 seconds - Repeat 3 times

Finisher

Bent over plate hold - 60 seconds

Rest 45 seconds - Repeat 3 times

Press up isometric - 60 seconds

Rest 45 seconds - Repeat 3 times