December 11

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

10 Band Pull Apart

8 each side Quadruped Shoulder CAR

6 each side SA Down Dog

12 Alt Child Pose Lift Off

10 Incline Push Up Toe Tap

Block 1

4 Rounds

8 each side Landmine Chest Press

8 each side Bird Dog Row

8 Pull Ups - Regular Grip OR Pull Down

Block 2

3 Rounds

8 each side 1/2 Kneeling Landmine Toss

8 each side SL Med Ball RDL Slam

12 Alt Superman

Block 3

3 Rounds

8 Cal Assault Bike

10 KB Swing

20 Bear Crawl Shoulder Tap

Cool Down

Bike 3 Min

Roll Out