• Merle Maud

Dry land - Session 5




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

• CAT AND CAMEL • WARRIOR TWIST • STERNUM DROPS (on knees or plank position) • 10 PUSH UPS • SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE • SPLIT SQUAT WITH TENNIS BACKHAND • BENT OVER LATERAL FLY • HORIZONTAL PULL APART • 4 x 1 MIN ALTERNATING FLY & ALTERNATING HANDS (SLOW PACE) + 15 SEC REST

• INTERNAL/ EXTERNAL ROTATION • 4 MIN DOUBLE HANDS • CHEST FLY • INTERNAL/ EXTERNAL ROTATION • 4 MIN ALTERNATING HANDS

NO LIMITS HOW MANY ROUNDS :) ! • CONTINIOUS 20 SLOW + 20 MEDIUM + 20 FAST STROKES (+15 sec)

• 1 MIN ALTERNATING HANDS (+15 SEC ) • CONTINIOUS 20 SLOW + 20 MEDIUM + 20 FAST STROKES (+10 sec)

• 1 MIN ALTERNATING HANDS (+10 SEC )

• EASY STRETCH TO COOL DOWN

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