Warm up:
A) Mobilize/Stretch
- Foam Roll lats and pecs 30/sec Each
B) 3 rounds for Quality:
8 Knee Push-ups
10 Single DB Bent Over Row (both Arms)
12 Band Pull Apart
C) Inside:
3 rounds “Tabata”
20sec easy / 10 sec fast (not all out sprint)
Row/Bike
C) Outside:
4-5 rounds
Easy Down / Fast return
Shuttle Sprint
Workout:
EMOTM x 20 Mins:
1)Single Arm DB Floor Press x 10 (R arm)
2)Single Arm DB Row x 10 (R arm)
3)Single Arm DB Floor Press x 10 (L arm)
4)Single Arm DB Row x 10 (L arm)
5)Row/Bike/Jog x :40 @ easy pace