Aug 12

Warm Up

5 Min UB Bike

2 Rounds

6 Prone ER to OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Supine Band Pull Apart

10 Prone Swimmers

Block 1

4 Rounds

6 Bench Press – 70% 1RM

2 Min Rest Between Sets

Block 2

3 Rounds

8 each side SA Incline DB Press

8 each arm SA DB Row

10 Weighted Dips

Block 3

2 Rounds

6 Prone Dowel Press

6 Lat Mobilization

6 each side Bottoms Up Press

4 Banded Snow Angel

Use bungee

Cool Down

Bike 3 Min

Roll Out