A. Warmup x 1 round.
1. Theraband warmup x 10 reps + 10 pass throughs
2. Scap pushups x 10 reps
3. floor facing angels x 10 repsB. positions/strength x 2-3 rounds:
1. 5 count tempo pushups x 6-8 reps
2. band pull aparts x 10 reps
3. dip bar support holds x 20 sec.C. hold/stretches x 2-3 rounds:
1. pike stretch x 30 sec.
2. straddle stretch x 30 sec.
3. upperback medball stretch x 30 sec.
2. Scap pushups x 10 reps
3. floor facing angels x 10 repsB. positions/strength x 2-3 rounds:
1. 5 count tempo pushups x 6-8 reps
2. band pull aparts x 10 reps
3. dip bar support holds x 20 sec.C. hold/stretches x 2-3 rounds:
1. pike stretch x 30 sec.
2. straddle stretch x 30 sec.
3. upperback medball stretch x 30 sec.
