WARMUP (10)
3 Minutes Bike
10 Small Banded Pull Aparts (Palms Up/Palms Down)
10 Straight Arm Pull-downs
10 Small Banded Push-Ups
5 Kneeling Single Leg Squats
Pigeon Stretch
SHOULDER STABILITY (20)
Every 2 Minutes For 18 Minutes, Alternate Between the Following Excercises
7 KB Thrusters with 3" Pause in Bottow of Squat and Overhead
Lateral Wall Walk/Slide to Pike
60" Windshield Wipers/Moving Plank
Lateral Wall Walk/Slide to Pike
60" Windshield Wipers/Moving Plank
CONDITIONING (30)
3 Rounds For Time:
45"/30" KB Front Rack Support
45"/30" Max Cals on Rower
45"/30" Wall Sit
45"/30" Max Cals on A.B.
45"/30" Active Hang from Pull-Up Bar
Rest 1:00
45"/30" Max Cals on Rower
45"/30" Wall Sit
45"/30" Max Cals on A.B.
45"/30" Active Hang from Pull-Up Bar
Rest 1:00
STRETCH (10)
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