Dry land - Session 15

WARM - UP:

• STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMEL • STRETCH THROUGH OPPOSITE SIDE ON ALL 4’s • PLANK WITH ROTATION & LIFTING OPPOSITE LEG • SCAPULA ROM WITH BAND

MAIN SET: 8- 15 REPS EACH MOVE OR TIME

• ALTERNATING LATER AND FORWARD RAISES

• 5 MIN FLY AS: 30 MED, 30 FAST + 5 MIN ALT AS: 30 SLOW, 30 FAST

• ROW 30x

• CORE CHALLENGE: ALL 30 sec, 10 sec recovery (STERNUM DROPS IN PLANK POSITION, DEAD MAN, HOVERING ALL 4’S SHOULDER TAP, PRONE SWIMMING )

• 5 MIN ALT AS: 30 MED, 30 FAST + 5 MIN FLY AS: 30 SLOW, 30 FAST

• FORWARD RAISES 3

• EASY STRETCH TO COOL DOWN