Blackhawk - Tuesday 12 September

Dynamic warm-up: Leg swings, Toe touch to overhead reach

Mobility 2 rounds: Side-lying band open-book x 8 p/s, Couch stretch x 30 sec. p/s

2 rounds: Kick-backs x 8 p/s

Mobility EMOM x 20 min

1. Downward Dog to Cobra x 6

2. Bike x 40 sec @ 6 RPE

3. Couch Stretch x 40 sec (Alt. side each round)

4. Alternating reach Childs pose x 6 (Alt. side each round)

5. Band Pull-apart x 10-12

*2 min rest between sets

Core/Mobilty EMOM x15 min

1. Pushup to Plank/Shoulder tap plank x 40 sec

2. Straight arm T-spine rotations x 12 per side

3. Hollow hold x 40 sec

4. SL Calf raise x 10-12 per side

5. Suitcase Carry x 1 lap per hand

Upper/lower Static stretching/Box Breathing

-Banded Lat/Pec stretch x 45 sec

-Elevated pigeon/Childs Pose x 45 sec

Box Breathing x 3 min