February 3

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

8 each side Thread the Needle

10 Wall Extension

10 Incline Push Up

Block 1

4 Rounds

8 each side SA Floor Press

8 each side Bird Dog Row

4 each side 3 Point Push Up

Block 2

3 Rounds

7 Banded Straight Arm Pull Down

10 Supine Med Ball Chest Pass

8 Kneeling OH Med Ball Throw

Block 3

3 Rounds

10 Plate OH Sit Up

20 DB Pull Through

SA Chaos Farmer Walk up and back each arm

Cool Down

Bike 3 Min

Roll Out