Week 7 Day 5

The Warm Up

EXERCISE	Warm Up Set 1	Warm Up Set 2
Foam Roll Serratus Reach	10 Reps	10 Reps
Standing Arm Circles	8 Reps • Each Direction	8 Reps • Each Direction
Single Arm Slides w/ Rotation	6 Reps Each	6 Reps Each
Sidelying Thoracic Rotation	8 Reps Each	8 Reps Each

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Hang w/ March	8 Reps Each	8 Reps Each	8 Reps Each	—
Dumbbell Split Position Single Arm Rows 1:3:1	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
DB Overhead March	30 Sec	30 Sec	30 Sec	30 Sec

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Bench Chest Supported Single Arm Rows	6 Reps Each	6 Reps Each	6 Reps Each	6 Reps Each
Band Half Kneeling External Rotations	8 Reps Each	8 Reps Each	8 Reps Each	8 Reps Each
Waiter Walks	20 YDs Each	20 YDs Each	20 YDs Each	20 YDs Each

Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between.

EXERCISE	SET 1	SET 2	SET 3	SET 4
Tall Kneeling Diagonal Band Pull Aparts	8 Reps	8 Reps	8 Reps	8 Reps
Down Dogs w/ Elevation & Depression	8 Reps Each	8 Reps Each	8 Reps Each	—
Forearm Planks w/ Protraction / Retraction	8 Reps Each	8 Reps Each	8 Reps Each	—

Repeat moves in superset fashion (follow the sets) before finishing your workout.
Give yourself 30 seconds – 1 minute of rest between.