10 min upper warm up

Horizontal Loading

LLT
Assault Bike

time 5 min

Tempo 110-140

Set	Time	Tempo
1	5 min h:m:s	110-140 X:X:X

UMT
Quadruped Thread the Needle

reps 5 each side

Tempo controlled

Set	Reps	Tempo
1	5 each side	Controlled

Stretch – Scorpion

reps 5 each side

Tempo controlled

Set	Reps	Tempo
1	5 each side	Controlled

ULT
Bird Dog to Crossbody Crunch

reps 8 each side

Tempo controlled

Set	Reps	Tempo
1	8 each side	Controlled
2	8 each side	Controlled

ULT
Ipsilateral Dead Bug

reps 8 each side

Tempo controlled

Set	Reps	Tempo
1	8 each side	Controlled
2	8 each side	Controlled