May 19

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side SA Scap Pull

8 each side Banded Shoulder Rotation

12 Child Pose Walk Around

10 Wall Extension

10 Incline Push Up

Block 1

4 Rounds

8 each side SA SL DB Press - same arm/leg

8 each side SA Paralette Row

6 each side Banded Open Book

Block 2

4 Rounds

16 Gorilla Row

6 each side 3 Point Push Up OR 8 Push Up Negatives

20 sec Inverted Row ISO

Block 3

10 x 30/30 Standing Bike Sprint

17-20 Tension

70-90 RPM

Cool Down

Walk to Stop Sign and back

Roll Out