Appearance
Rings Conditioning
Ball Walks 2 x 20 yards
Foam Roller Walks 2 x 20 yards
Shoulder Rotator Warm-Up
Standing Bent-Arm Shoulder Rotators with ABD 1 x 15 reps es
Standing Shoulder PNFs with ABD 1 x 15 reps es
Standing Bent-Arm Shoulder Rotators with ADD 1 x 15 reps es
Standing Rhomboid Cable Pulls 1 x 15 reps
Standing Rhomboid Pull-Ups 1 x 12 reps
Ball Pass and Rope Swing Combo
Ring Swings to Long Jump 1 x 8 reps
Ball Passes on Exercise Ball 1 x 5 reps es
Ring Swings to Long Jump 1 x 6 reps
Ball Passes on Exercise Ball 1 x 5 reps es
Ring Swings to Long Jump 1 x 8 reps
Ball Passes on Exercise Ball 1 x 5 reps es
Pull-Up to Static Hold to Static L-Sit 3 x 3 reps
TRX Cable Chest Flye Combo
Ring Chest Flye Push-Up on Exercise Ball 1 x 8 reps hlr
Leaning Rhomboid Cable Pull-Ups 1 x 12 reps hlr
Seated L-Sit Cable Row 1 x 10 reps hlr
Ring Chest Flye Push-Up on Exercise Ball 1 x 6 reps hlr
Leaning Rhomboid Cable Pull-Ups 1 x 12 reps hlr
Seated L-Sit Cable Row 1 x 10 reps hlr
Seated L-Sit Static Arm Hold 1 x 16 seconds
Ring Chest Flye Push-Up on Exercise Ball 1 x 8 reps hlr
Assisted Single Arm Prone Push-Up 1 x 5 reps es
Bent-Over Reverse Flyes 1 x 12 reps
Prone Superman Reverse Flyes on Bosu 1 x 10 reps hlr
Bosu Supermans and Cobras 2 x 5 reps
Bosu Superman Ball Tosses 2 x 5 reps
Kneeling 90-90 Cable Machine Row on Bosu 1 x 10 hlr
Single Arm Body Blade PNF on Bosu 2 x 3 reps es
Static Straight-Body Hold on Rings 2 x 8 seconds
Standing Bent-Arm Deltoids 1 x 12 reps
Shrugs 1 x 12 reps
Ball Walks 1 x 20 yards
Double EB Bridge 1 x 22 seconds