April 27

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 Scap Push Up

8 each side Wall Rotation

10 Wall Extension

8 Mini Band ER

8 Mini Band OH Press

Block 1

4 Rounds

12 Top Down Shoulder Press

8 each side Leaning Lateral Raise

5 Pull Up – Regular Grip

Block 2

4 Rounds

6 Plyo Push Up OR 8 Hand Release Push Up

6 Drop Catch Row OR 6 Inverted Row

8 each side Med Ball Punch

Block 3

3 Rounds

30 sec Assault Bike – ARMS ONLY

30 Bear Crawl Hold with Reach

20 DB Dead Bug

20 sec Push Up Iso Hold

Cool Down

Bike 3 Min

Roll Out