Blackhawk - Wed 6 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. SL Downward dog to Spiderman lunge x 40sec (Alt. side each round)

2. Bike x 40 sec @ 6 RPE

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

4. Elevated Childs Pose x 40 sec

5. Band Pull-apart x10-12

*2 min rest between sets

Core/Mobilty EMOM x15 min

1. Shoulder tap plank x 40 sec

2. Roller T-spine rotations x 12 per side

3. DBall Bear crawl 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