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: Day 2 (Push and Contrast) 3 Sets (10 min cap)
10 Seated Double Dumbbell Press (25/15)
10 Banded Presses
20 Alternating Plank Front Reaches
2 Sets Midline
20 Hollow rocks
20 Plate Overhead Russian Twist
4 Rounds for time (16 min cap)
10 Single Arm Pushpress R (50/35)
50FT Dumbbell Single arm farmers carry (R)
10 Single Arm Pushpress L(50/35)
50FT Dumbbell Single Arm Farmers Carry (Left)
20 Pushups
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