April 25th, 2017

​warm up:
complete 3 rounds of:
Wrist Flexion Raises   x 10
Scap Push ups    x 8
Overhead band Pull aparts  x 8
Whippet    x 8

strength
complete 8 - 10 rounds of in 20 min
Planche pike slides    15-30sec sec
Active Hang/Arching Active Hang 15-30sec
complete 5 rounds of:
Toes to bar x 10
Ring Support   x 20 sec
Complete 3 rounds of:
Skin the Cat x 5
HS Shoulder Taps x 30
Complete 1 rounds of:
seal walks x 10 laps up and down

Prehab: 2 Rounds
Passive hang in Tuck x 20sec
Powell Raises x 6-8 / arm