Upper body

General warm up 5-10 Min cardio @ moderate pace

Then:

5 x 5 PVC Pipe Pass Through

Then:

20 reps 2×10 lb dumbbell Strict Press.  Perfect form.

20 Inverse Fly 2×10-15 lb dumbbells

20 Banded lat pull down

20 banded pull apart

3 rounds

rest as needed but complete in 15 min

Then:

warm up incline bench

8 reps x 8 sets Bench press @ 65% 1 RM

This should feel very close to failure at rep 8.

Rest 2 min between sets

Then:

25 Pull up

25 Push up

Break reps up as needed

Then:

5 Toes to bar

5 sets

Use ankle weights if possible.