September 10

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

10 Band Pull Apart

8 each side Quadruped Thoracic Rotation

12 Plank Airplane

8 each side Wall Rotation

10 Incline Push Up Toe Touch

Block 1

4 Rounds

16 Alt DB Bench Press

6 Eccentric Pull Up

8 each side SA Paralette Row

Block 2

4 Rounds

8 Decline Push Up OR Hand Release Push Up

12 Gorilla Row

30 sec each side SA Plank

10 each side Side Plank Banded Row

Cool Down

Walk to Stop Sign and back

Roll Out