DC Elite

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ATA Week 1

Week 1 off day work

Working warm up

Mobility

Running Goal
Timed mile run Be with in :20 of mid week time
Stage: athleticism and strength
exercise sets/reps notes
band external rotations 3 x 15 throwing side only
db hammer curls 4 x 8-12 2 arms at the same time
tricep cable push downs 4 x 8-12 any attachment
db shrug and calf raise 3 x :30 shoulders to ears
front plank 4 x :30

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