December 1

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

8 Mini Band ER

8 Mini Band Wall Slide

24 Mini Band Wall Clock

8 each side Thread the Needle

Block 1

4 Rounds

8 each side ½ Kneeling Shoulder Press

8 KB High Pull

8 Reverse Grip DB Row

Block 2

3 Rounds

12 Alt Gorilla Row

8 Bungee Fly

8 Plate Halo

Block 3

3 Rounds

40 sec Assault Bike – Arms Only

6 Sprawl

12 Elevated Bird Dog

Cool Down

Bike 3 Min

Roll Out