diff --git a/.gitignore b/.gitignore
index 065dc2c..84fa0f7 100644
--- a/.gitignore
+++ b/.gitignore
@@ -32,6 +32,7 @@ migrate_working_dir/
 .pub/
 /build/
 pubspec.lock
+devtools_options.yaml
 
 # Symbolication related
 app.*.symbols
diff --git a/lib/classes/activity_action.dart b/lib/classes/activity_action.dart
index 8c1ece1..78d6f20 100644
--- a/lib/classes/activity_action.dart
+++ b/lib/classes/activity_action.dart
@@ -14,6 +14,76 @@ class ActivityAction {
     required this.activityActionSet,
     this.media,
   });
+
+  List<List<Map<String, dynamic>>> items() {
+    List<List<Map<String, dynamic>>> sets = [];
+    Reps reps = activityActionSet.reps;
+    int totalActions = 0;
+
+    for (int i = 0; i < activityActionSet.total; i++) {
+      List<Map<String, dynamic>> actions = [];
+      int? weight = _setWeight(i);
+
+      actions.add({
+        'actionID': totalActions++,
+        'name': title,
+        'type': reps.type,
+        'amount': reps.amounts[i],
+        'weight': weight,
+      });
+
+      if (activityActionSet.type == 'alternating') {
+        if (reps.rest != null) {
+          actions.add({
+            'actionID': totalActions++,
+            'name': 'Rest',
+            'type': 'seconds',
+            'amount': reps.rest! ~/ 1000,
+          });
+        }
+
+        actions.add({
+          'actionID': totalActions++,
+          'name': title,
+          'type': reps.type,
+          'amount': reps.amounts[i],
+          'weights': weight,
+        });
+      }
+
+      actions.add({
+        'actionID': totalActions++,
+        'name': 'Rest',
+        'type': 'seconds',
+        'amount': activityActionSet.rest ~/ 1000,
+      });
+
+      sets.add(actions);
+
+      // sets.add([{
+      //   'actionID': totalActions++,
+      //   'name': 'Rest',
+      //   'type': 'seconds',
+      //   'amount': activityActionSet.rest ~/ 1000,
+      // }]);
+
+      // for (int j = 0; i < activityActionSet.reps.amounts; j++) {}
+    }
+
+    return sets;
+  }
+
+  int? _setWeight(setNum) {
+    Reps reps = activityActionSet.reps;
+
+    if (reps.weights.length == activityActionSet.total) {
+      return reps.weights[setNum];
+    } else if (reps.weights.length == 1) {
+      return reps.weights[0];
+    }
+
+    return null;
+  }
 }
 
 class Set {
@@ -34,14 +104,14 @@ class Reps {
   String type;
   List<int> tempo;
   List<int> amounts;
-  List<int> weights;
-  int rest;
+  List<int> weights = [];
+  int? rest;
 
   Reps({
     required this.type,
     required this.tempo,
     required this.amounts,
     required this.weights,
-    required this.rest,
+    this.rest,
   });
 }
diff --git a/lib/main.dart b/lib/main.dart
index 93a8fab..2cdc9b1 100644
--- a/lib/main.dart
+++ b/lib/main.dart
@@ -1,4 +1,6 @@
 import 'package:flutter/material.dart';
+import 'package:provider/provider.dart';
+import 'package:sendtrain/models/activity_timer_model.dart';
 import 'package:sendtrain/screens/activities_screen.dart';
 import 'package:sendtrain/screens/sessions_screen.dart';
 
@@ -88,5 +90,10 @@ class _AppState extends State<App> {
 }
 
 void main() {
-  runApp(const SendTrain());
+  runApp(
+    ChangeNotifierProvider(
+      create: (context) => ActivityTimerModel(),
+      child: const SendTrain(),
+    ),
+  );
 }
diff --git a/lib/models/activity_timer_model.dart b/lib/models/activity_timer_model.dart
new file mode 100644
index 0000000..46fbdee
--- /dev/null
+++ b/lib/models/activity_timer_model.dart
@@ -0,0 +1,143 @@
+import 'dart:async';
+
+import 'package:flutter/material.dart';
+import 'package:scrollable_positioned_list/scrollable_positioned_list.dart';
+import 'package:sendtrain/models/activity_model.dart';
+
+class ActivityTimerModel with ChangeNotifier {
+  int _actionCounter = 0;
+  ActivityModel? _activity;
+  List _sets = [];
+  int _currentActionNum = 0;
+  int _currentSetNum = 0;
+  Timer? _periodicTimer;
+  double _progress = 0;
+  ItemScrollController? _isc;
+
+  int get actionCount => _actionCounter;
+  int get currentActionNum => _currentActionNum;
+  dynamic get currentAction => currentSet[_currentActionNum];
+  int get currentSetNum => _currentSetNum;
+  dynamic get currentSet => _sets[_currentSetNum];
+  ActivityModel? get activity => _activity;
+  List get sets => _sets;
+  Timer? get periodicTimer => _periodicTimer;
+  bool get isActive => _isActive();
+  double get progress => _progress;
+
+  void setup(ActivityModel activity) {
+    if (_activity == null || activity.id != _activity?.id) {
+      _periodicTimer?.cancel();
+      _progress = 0;
+      _isc = null;
+      _activity = activity;
+      _sets = activity.actions[0].items();
+      _currentActionNum = 0;
+      _currentSetNum = 0;
+      setActionCount();
+    }
+
+    moveToIndex(_currentSetNum);
+  }
+
+  void reset() {
+    _progress = 0;
+    _currentActionNum = 0;
+    _currentSetNum = 0;
+    _periodicTimer!.cancel();
+    setActionCount();
+    moveToIndex(0);
+  }
+
+  void setScrollController(ItemScrollController isc) {
+    _isc = isc;
+  }
+
+  bool isCurrentItem(int setNum, int actionNum) {
+    if (setNum == _currentSetNum && actionNum == _currentActionNum) {
+      return true;
+    }
+
+    return false;
+  }
+
+  int totalActions() {
+    int count = 0;
+    for (int i = 0; i < _sets.length; i++) {
+      count = count + _sets[i].length as int;
+    }
+
+    return count;
+  }
+
+  void setActionCount() {
+    _actionCounter = currentAction['amount'];
+  }
+
+  void pause() {
+    _periodicTimer!.cancel();
+    notifyListeners();
+  }
+
+  void start() {
+    _periodicTimer = Timer.periodic(const Duration(seconds: 1), (Timer timer) {
+      switch (currentAction['type']) {
+        // we don't want to count down
+        // if its repititions
+        case 'repititions':
+          break;
+        case 'seconds':
+          if (_actionCounter > 0) {
+            _actionCounter--;
+          } else {
+            nextAction(_currentActionNum + 1);
+            setActionCount();
+          }
+          updateProgress();
+      }
+
+      notifyListeners();
+    });
+  }
+
+  void updateProgress() {
+    _progress = (currentAction['actionID'] +
+            (1.0 - _actionCounter / currentAction['amount'])) /
+        totalActions();
+    notifyListeners();
+  }
+
+  void setAction(int setNum, int actionNum, String type) {
+    _currentActionNum = actionNum;
+    _currentSetNum = setNum;
+    moveToIndex(_currentSetNum);
+    notifyListeners();
+  }
+
+  void nextAction(int nextActionIndex) {
+    if (currentSet.length > nextActionIndex) {
+      setAction(_currentSetNum, nextActionIndex, 'automatic');
+    } else if (_sets.length > _currentSetNum + 1) {
+      // if the item isn't in the set
+      // increment the set and reset action index
+      setAction(_currentSetNum + 1, 0, 'automatic');
+    } else {
+      // if we're done all the sets
+      // cancel timer and reset activity
+      reset();
+    }
+  }
+
+  void moveToIndex(int index) {
+    if (_isc != null && _isc!.isAttached) {
+      _isc?.scrollTo(
+          index: index,
+          duration: Duration(milliseconds: 500),
+          curve: Curves.easeInOutCubic);
+    }
+  }
+
+  bool _isActive() {
+    return (_periodicTimer != null && _periodicTimer!.isActive) ? true : false;
+  }
+}
diff --git a/lib/screens/activities_screen.dart b/lib/screens/activities_screen.dart
index 2beb613..1e73c57 100644
--- a/lib/screens/activities_screen.dart
+++ b/lib/screens/activities_screen.dart
@@ -29,13 +29,13 @@ class _ActivitiesScreenState extends State<ActivitiesScreen> {
             activityActionSet: Set(
                 type: 'drop_set',
                 total: 3,
-                rest: 3000,
+                rest: 300000,
                 reps: Reps(
                     type: 'count',
                     tempo: [2, 3, 5],
                     amounts: [5, 3, 2],
                     weights: [50, 70, 80],
-                    rest: 200))),
+                    rest: 20000))),
       ));
 
   @override
diff --git a/lib/widgets/activities_header.dart b/lib/widgets/activities_header.dart
index 4411663..a5be690 100644
--- a/lib/widgets/activities_header.dart
+++ b/lib/widgets/activities_header.dart
@@ -5,10 +5,10 @@ class ActivitiesHeader extends StatefulWidget {
   const ActivitiesHeader({super.key});
 
   @override
-  _ActivitiesHeaderState createState() => _ActivitiesHeaderState();
+  State<ActivitiesHeader> createState() => ActivitiesHeaderState();
 }
 
-class _ActivitiesHeaderState extends State<ActivitiesHeader> {
+class ActivitiesHeaderState extends State<ActivitiesHeader> {
   @override
   void initState() {
     super.initState();
diff --git a/lib/widgets/activity_action_view.dart b/lib/widgets/activity_action_view.dart
index 0d77d50..2d88665 100644
--- a/lib/widgets/activity_action_view.dart
+++ b/lib/widgets/activity_action_view.dart
@@ -1,58 +1,107 @@
-import 'dart:async';
-
 import 'package:flutter/material.dart';
+import 'package:provider/provider.dart';
+import 'package:scrollable_positioned_list/scrollable_positioned_list.dart';
 import 'package:sendtrain/classes/activity_action.dart';
-import 'package:sendtrain/widgets/action_card.dart';
+import 'package:sendtrain/models/activity_timer_model.dart';
 
 class ActivityActionView extends StatefulWidget {
-  ActivityActionView({super.key, required this.action});
-
-  ActivityAction action;
+  const ActivityActionView({super.key, required this.action});
+  final ActivityAction action;
 
   @override
-  State<ActivityActionView> createState() => _ActivityActionViewState();
+  State<ActivityActionView> createState() => ActivityActionViewState();
 }
 
-class _ActivityActionViewState extends State<ActivityActionView> {
+class ActivityActionViewState extends State<ActivityActionView> {
+  final ItemScrollController itemScrollController = ItemScrollController();
+  final ScrollOffsetController scrollOffsetController =
+      ScrollOffsetController();
+  final ItemPositionsListener itemPositionsListener =
+      ItemPositionsListener.create();
+  final ScrollOffsetListener scrollOffsetListener =
+      ScrollOffsetListener.create();
+
   @override
   Widget build(BuildContext context) {
+    ActivityTimerModel atm =
+        Provider.of<ActivityTimerModel>(context, listen: true);
+    List<List<Map<String, dynamic>>> sets = atm.activity!.actions[0].items();
+
+    // we need to set the scroll controller
+    // so we can update the selected item position
+    atm.setScrollController(itemScrollController);
+
     return Expanded(
-        child: ListView.builder(
-      padding: const EdgeInsets.fromLTRB(10, 0, 10, 0),
+        child: ScrollablePositionedList.builder(
+      padding: const EdgeInsets.fromLTRB(10, 0, 10, 20),
       itemCount: widget.action.activityActionSet.total,
-      itemBuilder: (BuildContext context, int index) {
-        String title = widget.action.title;
-        Set actionSet = widget.action.activityActionSet;
-        Reps setReps = widget.action.activityActionSet.reps;
-        List<Card> contents = [];
+      itemScrollController: itemScrollController,
+      scrollOffsetController: scrollOffsetController,
+      itemPositionsListener: itemPositionsListener,
+      scrollOffsetListener: scrollOffsetListener,
+      itemBuilder: (BuildContext context, int setNum) {
+        List<GestureDetector> content = [];
+        List<Map<String, dynamic>> set = sets[setNum];
 
-        // contents.add(Card(child: Text('Set ${index + 1}')));
+        for (int actionNum = 0; actionNum < set.length; actionNum++) {
+          Map<String, dynamic> setItem = set[actionNum];
 
-        for (int repCount = 0; repCount < setReps.amounts[index]; repCount++) {
-          contents.add(Card(
-              child: Padding(
-                  padding: const EdgeInsets.fromLTRB(15, 15, 15, 15),
-                  child: Column(
-                    children: [
-                      Row(children: [Text('Exercise: ${widget.action.title}')]),
-                      Row(children: [Text('Type: ${actionSet.type}')]),
-                      Row(children: [
-                        Text(
-                            'Set: ${index + 1} / ${widget.action.activityActionSet.total}')
-                      ]),
-                      Row(children: [
-                        Text('Rep: ${repCount + 1} / ${setReps.amounts[index]}')
-                      ]),
-                      Row(children: [Text('Tempo: ${setReps.tempo[index]}')]),
-                      Row(children: [
-                        Text('Weight: ${setReps.weights[index]}')
-                      ]),
-                      Row(children: [Text('Rest: ${setReps.rest}')])
-                    ],
-                  ))));
+          content.add(GestureDetector(
+              onTap: () {
+                atm.setAction(setNum, actionNum, 'manual');
+                atm.setActionCount();
+
+                itemScrollController.scrollTo(
+                    index: setNum,
+                    duration: Duration(milliseconds: 500),
+                    curve: Curves.easeInOutCubic);
+              },
+              child: Row(children: [
+                Ink(
+                    width: 70,
+                    padding: const EdgeInsets.all(15),
+                    color: atm.isCurrentItem(setNum, actionNum)
+                        ? Theme.of(context).colorScheme.primaryContainer
+                        : Theme.of(context).colorScheme.onPrimary,
+                    child: Text(
+                        textAlign: TextAlign.center,
+                        '${setNum + 1}.${actionNum + 1} ')),
+                Expanded(
+                    child: Ink(
+                        padding: const EdgeInsets.all(15),
+                        color: atm.isCurrentItem(setNum, actionNum)
+                            ? Theme.of(context).colorScheme.surfaceBright
+                            : Theme.of(context).colorScheme.surfaceContainerLow,
+                        child: Text(
+                            textAlign: TextAlign.center,
+                            '${setItem['name']}: ${setItem['amount']} ${setItem['type']}')))
+              ])));
         }
 
-        return Column(children: contents);
+        if (setNum == 0) {
+          return Card(
+              shape: const RoundedRectangleBorder(
+                borderRadius: BorderRadius.only(
+                    topLeft: Radius.circular(0),
+                    topRight: Radius.circular(0),
+                    bottomLeft: Radius.circular(10),
+                    bottomRight: Radius.circular(10)),
+              ),
+              clipBehavior: Clip.antiAlias,
+              child: Column(children: content));
+        } else {
+          return Card(
+              shape: const RoundedRectangleBorder(
+                borderRadius: BorderRadius.only(
+                    topLeft: Radius.circular(10),
+                    topRight: Radius.circular(10),
+                    bottomLeft: Radius.circular(10),
+                    bottomRight: Radius.circular(10)),
+              ),
+              clipBehavior: Clip.antiAlias,
+              child: Column(children: content));
+        }
+        // return Column(children: contents);
       },
     ));
   }
diff --git a/lib/widgets/activity_card.dart b/lib/widgets/activity_card.dart
index 91c8e74..af38eba 100644
--- a/lib/widgets/activity_card.dart
+++ b/lib/widgets/activity_card.dart
@@ -2,7 +2,6 @@ import 'package:flutter/material.dart';
 import 'package:sendtrain/classes/media.dart';
 import 'package:sendtrain/models/activity_model.dart';
 import 'package:sendtrain/widgets/activity_view.dart';
-import 'package:sendtrain/widgets/media_card.dart';
 
 class ActivityCard extends StatelessWidget {
   const ActivityCard({super.key, required this.activity});
@@ -65,9 +64,9 @@ class ActivityCard extends StatelessWidget {
   }
 
   ImageProvider findMediaByType(List<Media>? media, String type) {
-    var found = media!.where((m) => m.type == 'image');
+    var found = media?.where((m) => m.type == 'image');
 
-    if (found.isNotEmpty) {
+    if (found != null) {
       return NetworkImage(found.first.reference);
     } else {
       // Element is not found
diff --git a/lib/widgets/activity_view.dart b/lib/widgets/activity_view.dart
index 28f4f7a..72820b1 100644
--- a/lib/widgets/activity_view.dart
+++ b/lib/widgets/activity_view.dart
@@ -1,44 +1,31 @@
-import 'dart:async';
-
 import 'package:flutter/material.dart';
+import 'package:provider/provider.dart';
 import 'package:sendtrain/classes/activity_action.dart';
 import 'package:sendtrain/classes/media.dart';
 import 'package:sendtrain/models/activity_model.dart';
+import 'package:sendtrain/models/activity_timer_model.dart';
 import 'package:sendtrain/widgets/activity_action_view.dart';
 import 'package:sendtrain/widgets/media_card.dart';
 
 class ActivityView extends StatefulWidget {
-  ActivityView({super.key, required this.activity});
-
-  ActivityModel activity;
+  const ActivityView({super.key, required this.activity});
+  final ActivityModel activity;
 
   @override
   State<ActivityView> createState() => _ActivityViewState();
 }
 
 class _ActivityViewState extends State<ActivityView> {
-  Timer? _periodicTimer;
-  int _tickCount = 0;
-  int currentSet = 0;
-  int currentRep = 0;
-
-  void _startPeriodicTimer() {
-    const oneSecond = Duration(seconds: 1);
-    _periodicTimer = Timer.periodic(oneSecond, (Timer timer) {
-      setState(() {
-        _tickCount++;
-      });
-    });
-  }
-
   @override
   Widget build(BuildContext context) {
     ActivityModel activity = widget.activity;
+    ActivityTimerModel atm =
+        Provider.of<ActivityTimerModel>(context, listen: false);
 
-    var content = [
+    atm.setup(activity);
+
+    return Column(crossAxisAlignment: CrossAxisAlignment.start, children: [
       AppBar(
-        // surfaceTintColor: ThemeData.dark(useMaterial3: true).colorScheme.primary,
-        // backgroundColor: ThemeData.dark(useMaterial3: true).colorScheme.primaryContainer,
         centerTitle: true,
         title: const Text('Activity', style: TextStyle(fontSize: 15)),
       ),
@@ -63,48 +50,68 @@ class _ActivityViewState extends State<ActivityView> {
           child: Text(
               textAlign: TextAlign.left,
               style: TextStyle(fontSize: 20, fontWeight: FontWeight.bold),
-              'Actions:'))
-    ];
-
-    for (var action in activity.actions) {
-      content.add(ActivityActionView(action: action));
-    }
-
-    // add bottom bar to manage activity
-    content.add(Container(
-        height: MediaQuery.sizeOf(context).height * .07,
-        color: ThemeData.dark(useMaterial3: true).colorScheme.primaryContainer,
-        child: Row(children: [
-          Expanded(
-              flex: 1,
-              child: Flex(direction: Axis.horizontal, children: [
-                IconButton(
-                    iconSize: 30,
-                    icon: const Icon(Icons.play_arrow_rounded),
-                    onPressed: _startPeriodicTimer),
-                IconButton(
-                    iconSize: 30,
-                    icon: const Icon(Icons.skip_next_rounded),
-                    onPressed: () {})
-              ])),
-          Expanded(
-            flex: 1,
-            child: Text(
-                style: const TextStyle(fontSize: 25),
-                textAlign: TextAlign.center,
-                '$_tickCount'),
-          ),
-          const Expanded(
-              flex: 1,
-              child: Padding(
-                  padding: EdgeInsets.only(right: 10),
-                  child: Text(
-                      style: TextStyle(fontSize: 15),
-                      textAlign: TextAlign.right,
-                      'Set: 1/3 \nRep: 1/5'))),
-        ])));
-    return Column(
-        crossAxisAlignment: CrossAxisAlignment.start, children: content);
+              'Actions')),
+      Padding(
+          padding: const EdgeInsets.only(left: 10, right: 10),
+          child: Card(
+              clipBehavior: Clip.antiAlias,
+              shape: const RoundedRectangleBorder(
+                borderRadius: BorderRadius.only(
+                    topLeft: Radius.circular(10),
+                    topRight: Radius.circular(10)),
+              ),
+              color: Theme.of(context).colorScheme.onPrimary,
+              child: Row(children: [
+                Ink(
+                    width: 70,
+                    color: Theme.of(context).colorScheme.primaryContainer,
+                    child: Consumer<ActivityTimerModel>(
+                      builder: (context, atm, child) {
+                        return IconButton(
+                            alignment: AlignmentDirectional.center,
+                            icon: atm.isActive
+                                ? const Icon(Icons.pause_rounded)
+                                : const Icon(Icons.play_arrow_rounded),
+                            onPressed: () =>
+                                {atm.isActive ? atm.pause() : atm.start()});
+                      },
+                    )),
+                Expanded(
+                    flex: 1,
+                    child: Stack(alignment: Alignment.center, children: [
+                      Container(
+                        alignment: Alignment.center,
+                        child: Consumer<ActivityTimerModel>(
+                          builder: (context, atm, child) {
+                            return Text(
+                                style: const TextStyle(fontSize: 20),
+                                textAlign: TextAlign.center,
+                                '${atm.actionCount} ${atm.currentAction['type']}');
+                          },
+                        ),
+                      ),
+                      Container(
+                          alignment: Alignment.centerRight,
+                          padding: EdgeInsets.only(right: 10),
+                          child: Consumer<ActivityTimerModel>(
+                              builder: (context, atm, child) {
+                            return Text(
+                                style: const TextStyle(fontSize: 12),
+                                textAlign: TextAlign.right,
+                                '${atm.currentAction['actionID'] + 1} of ${atm.totalActions()}');
+                          })),
+                    ])),
+              ]))),
+      Padding(
+          padding: EdgeInsets.only(left: 14, right: 14),
+          child: Consumer<ActivityTimerModel>(builder: (context, atm, child) {
+            return LinearProgressIndicator(
+              value: atm.progress,
+              semanticsLabel: 'Activity Progress',
+            );
+          })),
+      ActivityActionView(action: activity.actions[0]),
+    ]);
   }
 }
 
diff --git a/lib/widgets/session_card.dart b/lib/widgets/session_card.dart
index ba2eb46..fd030dd 100644
--- a/lib/widgets/session_card.dart
+++ b/lib/widgets/session_card.dart
@@ -39,8 +39,8 @@ class SessionCard extends StatelessWidget {
               actions: [
                 ActivityAction(
                     id: 1,
-                    title: 'test action',
-                    description: 'test description',
+                    title: '1, 3, 5',
+                    description: 'Move between the first, third, and fifth rungs, alternating hands. Rest and alternate sides, to start',
                     media: [
                       Media(
                           id: 1,
@@ -57,27 +57,27 @@ class SessionCard extends StatelessWidget {
                     activityActionSet: Set(
                         type: 'drop_set',
                         total: 3,
-                        rest: 3000,
+                        rest: 300000,
                         reps: Reps(
-                            type: 'count',
-                            tempo: [2, 3, 5],
-                            amounts: [5, 3, 2],
-                            weights: [50, 70, 80],
-                            rest: 200))),
+                            type: 'repititions',
+                            tempo: [0],
+                            amounts: [1, 1, 1],
+                            weights: [0],
+                            rest: 20000))),
               ],
               resources: ['https://www.youtube.com/watch?v=bLz0xp1PEm4']),
           ActivityModel(
-              id: 1,
+              id: 2,
               title: 'Projecting',
               type: 'fundamental',
               categories: ['technique', 'conditioning'],
               description:
-                  "Session focussed on attempting a climb at or beyond your perceived limit.",
+                  "Session focused on attempting a climb at or beyond your perceived limit.",
               actions: [
                 ActivityAction(
                     id: 1,
-                    title: 'test action',
-                    description: 'test description',
+                    title: 'Attempt Climb',
+                    description: 'Attempt your selected climb, if you fall off early in the climb, attempt again. 1 repitition equals roughly doing all the moves, not necessarily in 1 attempt.',
                     media: [
                       Media(
                           id: 1,
@@ -92,52 +92,52 @@ class SessionCard extends StatelessWidget {
                           description: 'How to project climbs')
                     ],
                     activityActionSet: Set(
-                        type: 'drop_set',
-                        total: 3,
-                        rest: 3000,
+                        type: 'standard',
+                        total: 10,
+                        rest: 300000,
                         reps: Reps(
-                            type: 'count',
-                            tempo: [2, 3, 5],
-                            amounts: [5, 3, 2],
-                            weights: [50, 70, 80],
-                            rest: 200))),
+                            type: 'repititions',
+                            tempo: [0],
+                            amounts: [1, 1, 1, 1, 1, 1, 1, 1, 1, 1],
+                            weights: [0],
+                            rest: 0))),
               ],
               resources: ['https://www.youtube.com/watch?v=dyAvbUvY_PU']),
           ActivityModel(
-              id: 1,
-              title: 'Weighted Pull Ups',
-              type: 'fundamental',
+              id: 3,
+              title: 'Long Block Pulls',
+              type: 'Hypertrophy',
               categories: ['Strength', 'Power'],
               description:
-                  "Weight pullups to increase strength and maximal pulling force.",
+                  "Block pull on a edge of a specific size and time to induce a hypertrophic effect on the formarms.",
               actions: [
                 ActivityAction(
                     id: 1,
-                    title: 'test action',
-                    description: 'test description',
+                    title: 'Long Pulls',
+                    description: 'Select your desired weight to pull, add it to the block. You should aim for an effort level of 8-9 when reaching the end of the set time, going to failure will result in significantly extended recovery time.',
                     media: [
                       Media(
                           id: 1,
                           reference:
-                              'https://trainingforclimbing.com/wp-content/uploads/2016/03/hypergravity_pull-up-compress3-966x1024.jpg',
+                              'https://trailandcrag.com/sites/default/files/inline-images/05-min_3.jpg',
                           type: 'image',
-                          description: 'Weighted Pullups'),
+                          description: 'Block pull example'),
                       Media(
                           id: 1,
-                          reference: '7TLG1mHQHgw',
+                          reference: 'sZVAEy9UmoY',
                           type: 'youtube',
-                          description: 'How to do weighted pullups')
+                          description: 'Principals of Grip gains, and related protocols')
                     ],
                     activityActionSet: Set(
-                        type: 'drop_set',
-                        total: 3,
-                        rest: 3000,
+                        type: 'alternating',
+                        total: 5,
+                        rest: 5000,
                         reps: Reps(
-                            type: 'count',
-                            tempo: [2, 3, 5],
-                            amounts: [5, 3, 2],
-                            weights: [50, 70, 80],
-                            rest: 200))),
+                            type: 'seconds',
+                            tempo: [0],
+                            amounts: [5, 5, 5, 5, 5],
+                            weights: [80, 80, 80, 80, 80],
+                            rest: 5000))),
               ],
               resources: ['https://www.youtube.com/watch?v=dyAvbUvY_PU']),
         ],
diff --git a/macos/Flutter/GeneratedPluginRegistrant.swift b/macos/Flutter/GeneratedPluginRegistrant.swift
index cccf817..738fc0a 100644
--- a/macos/Flutter/GeneratedPluginRegistrant.swift
+++ b/macos/Flutter/GeneratedPluginRegistrant.swift
@@ -5,6 +5,8 @@
 import FlutterMacOS
 import Foundation
 
+import flutter_inappwebview_macos
 
 func RegisterGeneratedPlugins(registry: FlutterPluginRegistry) {
+  InAppWebViewFlutterPlugin.register(with: registry.registrar(forPlugin: "InAppWebViewFlutterPlugin"))
 }
diff --git a/pubspec.yaml b/pubspec.yaml
index 063cff2..f1206c7 100644
--- a/pubspec.yaml
+++ b/pubspec.yaml
@@ -19,7 +19,7 @@ publish_to: 'none' # Remove this line if you wish to publish to pub.dev
 version: 0.2.1
 
 environment:
-  sdk: '>=2.19.2 <3.0.0'
+  sdk: '>=3.0.0 <4.0.0'
 
 # Dependencies specify other packages that your package needs in order to work.
 # To automatically upgrade your package dependencies to the latest versions
@@ -36,9 +36,11 @@ dependencies:
   # Use with the CupertinoIcons class for iOS style icons.
   cupertino_icons: ^1.0.2
   scaler: ^1.1.2+1
-  intl: ^0.18.0
-  youtube_player_flutter: ^8.1.2
+  intl: ^0.20.1
+  youtube_player_flutter: ^9.1.1
   json_annotation: ^4.9.0
+  provider: ^6.1.2
+  scrollable_positioned_list: ^0.3.8
 
 flutter_launcher_name:
   name: "SendTrain"
@@ -52,7 +54,7 @@ dev_dependencies:
   # activated in the `analysis_options.yaml` file located at the root of your
   # package. See that file for information about deactivating specific lint
   # rules and activating additional ones.
-  flutter_lints: ^2.0.0
+  flutter_lints: ^5.0.0
   build_runner: ^2.4.13
   json_serializable: ^6.9.0
 
diff --git a/windows/flutter/generated_plugin_registrant.cc b/windows/flutter/generated_plugin_registrant.cc
index 8b6d468..3b4ee90 100644
--- a/windows/flutter/generated_plugin_registrant.cc
+++ b/windows/flutter/generated_plugin_registrant.cc
@@ -6,6 +6,9 @@
 
 #include "generated_plugin_registrant.h"
 
+#include <flutter_inappwebview_windows/flutter_inappwebview_windows_plugin_c_api.h>
 
 void RegisterPlugins(flutter::PluginRegistry* registry) {
+  FlutterInappwebviewWindowsPluginCApiRegisterWithRegistrar(
+      registry->GetRegistrarForPlugin("FlutterInappwebviewWindowsPluginCApi"));
 }
diff --git a/windows/flutter/generated_plugins.cmake b/windows/flutter/generated_plugins.cmake
index b93c4c3..61c79a2 100644
--- a/windows/flutter/generated_plugins.cmake
+++ b/windows/flutter/generated_plugins.cmake
@@ -3,6 +3,7 @@
 #
 
 list(APPEND FLUTTER_PLUGIN_LIST
+  flutter_inappwebview_windows
 )
 
 list(APPEND FLUTTER_FFI_PLUGIN_LIST