August 6

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Quadruped Shoulder CAR

12 Child Pose Lift Off

8 Scap Push Up

10 Wall Slide

10 Incline Push Up To Touch

Block 1

4 Rounds

8 each side SA Incline Bench Press

8 each side SA Banded Row

4 Banded Angels 

Block 2

4 Rounds

6 Explosive Ring Row

6 Band Resistd Push Up OR 6 Push Ups

6 Plate Plyo Push Up OR 10 Band Assisted Plyo Push Up

Block 3

3 Rounds

20 Swissball Dead Bug

20 DB Pull Through

10 each side Side Plank Hip Dip

Block 4

3 Rounds

5 x 10/5 Assault Bike Sprint

2:00 Rest between rounds

Cool Down

Walk to Stop Sign and back

Roll Out