Conditioning day: Swings, TGU, Rows and Banded Swings

Z-health warmup:

1. Ankle tilt lateral and medial
2. Middle toe-pull
3. Outside toe-pull
4. Inside toe-pull
5. Ankle circle
6. "D" Knee circles
7. Hip pendulum front
8. Hip pendulum side
9. Pelvic tilt
10. Side pelvic tilt
11. Lumbar circle (raggedy-anne doll drop to side)
12. Thoracic AP wave
13. Lateral thoracic wave
14. Cervical glide (Left-right)
15. Ear to shoulder stretch (reach jaw to ceiling)
16. Chickens
17. Shoulder circle straight up
18. Shoulder circle side
19. Shoulder circle front
20. Shoulder circle cross front
21. Shoulder circle back
22. Elbow circles toward face
23. Elbow circles away from face
24. Lateral wrist glide
25. Front wrist glide (up-down, paint fence)
26. Finger wave both directions
27. Jaw glide to side
28. Jaw glide to front.
    

Conditioning:

• 24Kg Swings 10 minutes of 30:30 protocol
• 24kg TGU 10 minutes

supersets:

• 24kg Banded Swings 10 reps
• 24kg 1 set 1-arm row (L,R) 5 reps
  repeat 3x