Week 2,4,6

Monday

Warm Up

5 Min Walk

2 Rounds

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Mini Band ER

10 Mini Band OH Press

10 Mini Band Driver

Work

4 Rounds

8-10 each side SA Z Press

8-12 Bent Over Rear Delt Fly

8 - 12 Front Raise

8 - 12 Upright Row

1 Min Rest

Cool Down

5 Min Walk

Tuesday

Warm up

5 Min Walk

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat OH Stretch

8 each side Lizard to Hamstring Stretch

20 90/90 Hip Switch Extension

Work

4 Rounds

8-12 each side Lateral Lunge Clean

8-12 each side DB Step Up

20-30 DB Glute Bridge

8-12 each side SL DB RDL

1 Min Rest

Cool Down

5 Min Walk

Thursday

Warm Up

5 Min Walk

2 Rounds

6 Supine ER/IR

10 Band Pull Apart

12 Alt Prone Swimmer

8 Scap Push Up

8 Incline Push Up

Work

4 Rounds

12-18 Alt DB Bench Press

8-12 each side Bench Assisted DB Row

8-12 DB Pull Over

8-12 Hand Release Push Up

1 Min Rest

Cool Down

5 Min Walk

Friday

Warm up

5 Min Walk

2 Rounds

10 Box Squat

10 Walking Lunges Thoracic Rotation

8 each side Standing Hip Opener

16 Alt Hamstring Scoop

Work

20 Min EMOM - add 1 rep every round - every minute on the minute

8 Sprawls

8  Air Squat

16 Alt Reverse Lunge (add 2 every round)

20 Mountain Climber (add 2 every round)

1 Min Rest

Cool Down

5 Min Walk