PREHAB
200m Walk/Run
15 Banded Pull aparts
STRENGTH
Barbell Shoulder Press - 4/4/4/4
SUPERSET
3 sets of:
8 Barbell Shrugs
:30 seconds rest
8 Upright Rows
:60 seconds rest
SUPERSET
4 sets of:
10-12 Dumbbell Bicep Curls
:30 seconds rest
10-12 Dumbbell Tricep Extensions
:60 seconds rest
CONDITIONING (Optional)
4 rounds of:
10 Alternating Lunge steps - guys 10kg/girls 7kg Dumbbells
15 Hip Extensions
20 Alternating Hammer Curls - guys 10kg/girls 7kg Dumbbells