Basic Prehab/Activation
2 min machine
10 Passthrus
10 Dislocates per side
90/90 Hipswitch
10 Cat cows
10 Scapula Pushups
20 Plank Shoulder taps
Strength: Week 6 1 Set every 4:30
20 Banded pull aparts
16 Alternating Renegade Rows
10 Dumbbell Pushups
50FT Gun walks
Partner: 5 Rounds (Shared) 18 min cap
100m Shuttle Sprints (50m each)
20 Double Dumbbell Pushpress
15 Sync butterfly situps
50m Farmers Carry (25 Each)
SOLO :HALF
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