This is one of the toughest workouts I have made, but it sure is fun! I am going to have you start off with squat kickbacks using a band, a sure-fire way to get that lower body and core activated quickly, then on to shoulder taps just to make sure your core is definitely firing on all cylinders! You are going to love the single-arm overhead press, which is just phenomenal for shoulder strength and mobility. Be sure to keep your core activated and your body squared throughout. On the dips, only go as far down as your personal mobility and flexibility allow. It's crucial that your shoulder don't roll forward or shrug up at any point; keep them nice and strong throughout.