FIT-2025-142

Warm Up:

• Row x 10 min (101 cal)
• CARs, 1 x 5 each:
  • Neck, thoracic, lumbar

Work:

• PAIL/RAIL
  • Neck extension
  • Neck flexion
  • Neck rotation
  • Spine rotation
  • Thoracic extension
  • Thoracic flexion
  • Lumbar extension
  • Lumbar flexion