August 19

Warm Up

Bike 5 Min

2 Rounds

6-6-6 Rotator Cuff Warm Up

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Mini Band ER

10 Mini Band OH Press

8 Prone Press Up

Block 1

4 Rounds

5 Bench Press @ 75%

Warm up with 10 at 50%

2 Min Rest Between Sets

Round 2

3 Rounds

8 Incline DB Chest Press

8 Banded DB Row

8 Rope Push Down

Block 3

2 Rounds

8 Lat Mobilization

6 Prone Dowel Press

10 Wall Slides

10 Wall Angels

Cool Down

Bike 3 Min

Roll Out