September 24

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Mini Band ER

10 Mini Band OH Press

10 Mini Band Driver

Block 1

4 Rounds

16 Alt Shoulder Press

           3 sec Down

8 Tall Kneeling Lateral Raise

8 Bungee Reverse Fly

Block 2

4 Rounds

6 Chaos Push Up OR Hand Release Push Up

8 OH Med Ball Slam

6 each side ½ Kneeling Med Ball Wall Slam

Block 3

3 Rounds

Run to stop sign and back

20 Ab Mat Sit Up

30 Sec Plank

Cool Down

Walk to Stop Sign and back

Roll Out