August 14

Warm Up

Bike 5 Min

2 Rounds

6 Cuban Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Push Ups

8 each side Thread the Needle

15 Prone I Y T

Block 1

5 Rounds

Bench Press 5 @ 75%

            Warm Up 10 @ 50%

2 Min Rest Between Sets

Block 2

3 Rounds

8 each side SA Shoulder Press

10 DB Skull Crushers

10 Weighted Pull Ups

Block 3

2 Rounds

8 each side SA Swissball Roll Up

8 Deceleration Push Up

10 each side Side Lying Ball Catch

8 Supine W IR

Cool Down

Bike 3 Min

Roll Out