Dry land - Session 3

SESSION 3 WARM - UP:

• STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• ALL 4’s - UPPER BACK ROTATION

• SINGLE ARM REACH FORWARD - STABLE SUPPORT!

• SHOULDER CIRCLES (OPPOSITE DIRECTION BOTH SIDES)

MAIN SET: 8- 15 REPS EACH MOVE

• BACKWARD RAISES

• Y + T ALTERNATING

• HOLD SCULL 1 3 SEC => STROKE (2 MIN )

• INTERNAL/ EXTERNAL ROTATION @ 120 degrees

• PUNCH ON THE FRONT / ALTERNATING HANDS

• TRICEPS INTO STREAMLINE

• INTERNAL/ EXTERNAL ROTATION @ 120 degrees

2 ROUNDS:

• 2 X 2 MIN DOUBLE HANDS (+30 SEC )

• 4 MIN ALTERNATING HANDS (+30 SEC )

• 20 SLOW + 20 MEDIUM + 20 FAST STROKES ( +30 sec)

• EASY STRETCH TO COOL DOWN