TUES/THURS DRYLAND PROGRAM (Ages 12 and up)

WARM UP

- Run around the Pool 2 Laps

- A,Y, and T 2 x 15 sec holds each

-IR/ER with band x20 reps each

- Diagonal pull with band x20 reps each

STRENGTH (2 Rounds)

- Banded Rows x15 reps

- Bird Dog x10 per side

- Wall Sit 1 minute hold

- Dead bug 30 seconds

A,Y and T

IR and ER with Band

Diagonal Pull with Band

Banded Rows

Bird Dog

Wall Sit

Dead Bug