Mobility Series: 5 Minutes

• Lumbar Blocked Segmental Cat-Camel 5 reps each direction 

Shoulder Prehab: 6 Minutes to Complete 

• Supine Eccentric Shoulder Flexion with Dowel 

○ 8-10 reps with a 5 second lower 

○ Use Black Sled Handles.  Folks can progress accordingly to PVC w/ 5-10lb. plates.

• Sidelying Trio 

○ Weight: Mini 3 lbs Dumbbells 

○ Flexion (RPE 6/10) 10-12 Reps 

○ Abduction (RPE 8/10) 12-15 Reps 

○ External Rotation (RPE 10/10) 15-20+ Reps 

Interval Training: 4 Rounds of :40/:20 Work/Rest

• 1 min Rest Between Rounds

• Plank
• Mtn Climbers The Hard Way
• KB Hinge High Pulls R:(53+/40+), W:(45+/35+), B:(25+/20+)
• Hollow Hold R: Hollow Crunch 
• Med Ball Press Outs with Slam Ball