Basic Prehab/Activation
10 Cal Machine or 150m Run Air runner
10 Passthrus
10 Dislocates per side
90/90 Hipswitch
10 Cat cows
10 Scapula Pushups
20 Plank Shoulder taps
Strength: Week 11 (1 Set ever 5 min)
3 Sets
20 Alternating Dumbbell Press (25/15lbs)
10 Front Raise Lateral Raise
10/side Dumbbell Drags
3 Sets
10/side Side plank Lifts
20 Alternating V-ups
Metcon
24-20-16-12-8-4 (14 min cap)
Dumbell Alternating Snatches (50/35)
Dumbbell Step ups
Every after set
10 Toes to rig
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