FIT-2025-103

Warm Up:

• 50m each:
  • Lunge + Cossack Squat x 16# ball
  • Bear Crawl + Ball Push x 16# ball
  • Overhead Carry x 16# ball
  • Reverse Ball Roll (leg curl) x 16# ball
• CARs, 1 x 3 each:
  • shoulder
  • hip
  • neck
  • thoracic

Work:

• PAIL/RAIL:
  • shoulder extension (band)
  • shoulder felxion (band)
  • hamstring extension (band)
  • hip flexor extension (band)

Support:

• walk (treadmill) x 10:00
  • alternate nostril breathing (5:5 cadence)