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