WARM - UP: • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S
• CAT AND CAMEL • WARRIOR TWISTS • SHOULDER CIRCLES
MAIN SET: 8- 15 REPS EACH MOVE OR TIME • PULLING TO T • BACKWARD RAISES • CORE CHALLENGE: ALL 45 sec, 10 sec recovery (BIRD DOG, PLANK WITH REACH FORWARD, PUSH-UP POSITION WITH SITTING BACK, HOVERING ALL 4’S WITH SHOULDER TAP, SIDE PLANK BOTH SIDES :) ) • 3 MIN FLY + 3 MIN ALTERNATING
• Y position PULLS 30x
CORE CHALLENGE: ALL 45 sec, 10 sec recovery (BIRD DOG, PLANK WITH REACH FORWARD, PUSH-UP POSITION WITH SITTING BACK, HOVERING ALL 4’S WITH SHOULDER TAP, SIDE PLANK BOTH SIDES :) )
6 x 1 MIN AS
1. ALTERNATING SLOW
2. FLY SLO
3. ALTERNATING MED
4. FLY MED
5. ALTERNATING FAST
6. FLY FASTY position PULLS 30x
•EASY STRETCH TO COOL DOWN