Starter:  Shoulder Prehab – Side Lying Trio (3lb. weights):

• Flexion (RPE 6/10) 10-12 Reps 
• Abduction (RPE 8/10) 12-15 Reps 
• External Rotation (RPE 10/10) 15-20+ Reps 

Interval Training:  One muscle group at a time – 3 x 8 Min. Rounds 

• :40 / :30 / :20 / :10 = 1:40 min per station / :20 of rest between stations = 2 min
• 1 Round straight through all 4 stations = 8 min
• 1 min. rest between rounds 
• 3 RNDS total

Station 1 Lower:   Stepback Lunges R: KB (:40) / Lateral Bounds Non-Impact: Lateral Lunges  (:30) / Squat Jumps Non-Impact: Squats (:20) / Squat Hold (:10)

Station 2 Upper:  Band Bicep Curls(:40) /  Band Pull Aparts (:30) / Push Ups (:20) / Plank Shoulder Taps (:10)

Station 3 Core:  Superman (:40) / Active Plank (:30) / Hollow Crunch (:20) / Hollow Hold (:10)

Station 4 Conditioning:  Jump Rope (Non-Impact: MB Slams)(:40) / Skip In Place (Non-Impact: Fast March) (:30) / Burpees (:20) / Mtn Climbers (:10)