Upper body warm up

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This will be an upper body day that should be done in two different circuits. the first circuit is a “pull” circuit and the seconds one is a “push circuit”.

LAR
Self-Massage: T-Spine
time 45 seconds
Tempo controlled
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time Tempo
1 45 seconds h:m:s Controlled
ULT
Prone Towel Pull Apart
time 45 seconds
Hold 45 seconds
Activation for the Glutes and Lats
Set Time Hold
1 45 seconds h:m:s 45 seconds h:m:s
LLT
Quad OH Band Ward
reps 10 each side
load light
Tempo controlled
Core and Shoulder Activation and Stability
Set Reps Load Tempo
1 10 each side Light Controlled
2 10 each side Light Controlled
LLT
MB Chest Pass Throw
reps 15
Tempo fast
Rest 15 seconds
Start at Chest Height throw for vertical distance
Set Reps Tempo Rest
1 15 Fast 15 seconds (h:m:s)
2 15 Fast 15 seconds (h:m:s)