Warm Up
– 100 Double Unders or 200 Fast Singles
Then followed by 2 rds of
- 10 sit-ups
- 10 scapula push-ups
- 10 bird dogs
Stretching
– Complete 90 seconds each side of the following stretches
- Samson Stretch
- Pigeon Stretch
Workout
– 21-15-9
- Seated Dumbbell Press
- Single Arm Bent Over Row (each side – go slow and controlled – Keep Back flat and core tight
- air squats
Everyday Fitness & Movement 
Did 200 singles (should have left my jump rope at home!); used 10# weights for seated dumbbell press and single arm bent over rows. I was going to time it, but apparently, I did not hit the Start button hard enough.
Done – couldn’t do the overhead press with my one arm because the shoulder pain was too intense. I’m doing those exercises you recommended for that to help ease the pain.