9.21.2021

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

4×10 Reps of each:

Green Band Good Mornings

Banded pull aparts (alternate grip)

3-way shoulder

Mix in assisted spiderman banded stretch between each round

STRENGTH (mix in 2x – 25 cal ride/row/ski or 400m run):

DB Incline Press – 3×8

Dips – 3×10

Arnold Press – 3×6

DB Chest Fly’s – 3×8

Plank Band Pulls (tie the band to the rig) – 3×6 ea side

Perfect Push Ups – 3 x ME

Body Row – 3×12

POST:

Stretch