April 30

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 Feet Up Floor Press

8 each side DB Bird Dog Row

6 each side Banded ER

Block 2

4 Rounds

10 each side 1/2 Kneeling Banded Rotation

Farmer Carry up and back

30 sec each side SA Plank

Block 3

12 x 30/15 Assault Bike

Cool DownBike 3 Min

Roll Out