Dry land - Session 13

WARM - UP: • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMEL • ONE FOOT FORWARD - ROTATE WITH REACH • BIRD DOG • 3 x (STERNUM DROPS @ PUSH UP POSITION + REACH OUT ALT HANDS)

MAIN SET: 8- 15 REPS EACH MOVE OR TIME • BAND PULL APARTS 3 VERSIONS • 2 MIN ALT SINGLE HAND (EASY)+ 2 MIN FLY (FAST) + 5 MIN ALT (MED) • BACKWARD RAISES 30x • 6.00 MIN AS: 30 sec easy, 30 med, 30 sec fast/ 2 min easy, 2 min med, 2 min fast (FLY)

• FORWARD RAISES 30x • CHEST FLY 30x • 6.00 MIN AS: 30 sec easy, 30 med, 30 sec fast/ 2 min easy, 2 min med, 2 min fast (ALT)

• EASY STRETCH TO COOL DOWN