Warm up

Horizontal Loading

LLT
Machine Concept 2 Rower

time 5m

intensity 5

Tempo controlled

Set	Time	Intensity	Tempo
1	5m h:m:s	5 RPE	Controlled

LMT
Shoulder Dislocations (Banded)

reps 10

intensity 3

Tempo controlled

Set	Reps	Intensity	Tempo
1	10	3 RPE	Controlled

LMT
Banded Pull Aparts

reps 10

intensity 3

Tempo controlled

-Keep shoulders down in a neutral position from elevating upward

Set	Reps	Intensity	Tempo
1	10	3 RPE	Controlled

LAR ULT
Malasan Yoga Pose [MS]

time 30s

intensity 3

Tempo controlled

Set	Time	Intensity	Tempo
1	30s h:m:s	3 RPE	Controlled