general warmup (15 minutes) seated**contralateral pause arm & knee raises x 20 reps **on a bench or chair alternating double club archer pulls x 20 reps […]
general warmup (15 minutes) windshield wiper squats x 20 reps crossbody swings x 15/15 reps double club lateral lunge flys x 20 reps standing 2 hand […]