A. Work for 15 min or 3 sets

8-12 Rotating Banded Horizontal Press

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


B. Work for 15 min or 4 sets

20 Uneven reverse lunges*

8-10 Hip raises in side plank with banded distraction (flexor bias)

rest 1,5-2,0 min

*change sides for weights each set


C. Work for 12 min

P1: Row 250 m

P2: Sit up into overhead med ball wall throw (use ab mat)

*switch when P1 finishes rowing