December 16

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

8 each side Thoracic Wall Rotation

10 Bent Elbow Wall Extension

10 Incline Push Up Toe Touch

Block 1

4 Rounds

8 each side SA Floor Press Knees Up

8 Tall Kneeling Lateral Raise

8 Pull Ups - orange grip OR Pull Down

Block 2

3 Rounds

6 Plate Plyo Push Up OR Hand Release Push Up

12 Supine Med Ball Throw

7 each side ½ Kneeling Press to Windmill

Block 3

3 Rounds

20 Banded OH March

8 each side Bear Crawl Med Ball Rotation

20 DB Pull Through

Cool Down

Bike 3 Min

Roll Out