20 Mountain Climbers
10 Banded Pull aparts
8 Downdog w/ alternating toe reach
6 Prone Snow Angels
8-10 Arnold Press (Standing or seated)
5 Front to Lateral Raise Complex
10-12 90 Degree Lat Raise
10 Single Arm Reverse Fly (each arm)
Rest 1-2 mins between
* Front to Lateral Complex- front delt raise to lateral raise, down then up to lateral raise to front and down to start position
* Arnold press- AHAP, all other movements should be challenging but not super heavy
DU’s/ Singles x 2
* if unable to wall walk, alternating shoulder taps x 4
* 15 min cap
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At South City, we provide our members with an encouraging supportive fun path to achieving their fitness goals. Getting fit and healthy shouldn’t be boring. It should be fun, varied and done with friends!