A. Work for 12 min or 4 sets

Lateral delt raise into front fly*

Standing banded torso turn**


*Turn arm so that thumb faces floor, stand in staggered stance, attached cross band near floor behind you

**hold band with arm extended (pseudo delt stretch)


B. Work for 15 min or 5 sets

8-10 Hang deadlift (your choice stance)

20 sec. /side SA Anti-rotation hold flexor bias, (example: holding with right arm, band pulling to right)



Row 500, 400, 300, 200 m

20 Lateral hop on & overs between