December 19

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Mini Band ER

10 Mini Band OH Press

10 Mini Band Driver

Block 1

100 Push Press

5 Burpees every time you stop

Block 2

2 Rounds

6 each side Banded Thread the Needle

6 each side Windmill to Open Book

6 Prone Dowel Lift

6 each side Lizard to Hamstring Stretch

6 each side Side Lying Adductor Lift

12 Supine Leg Swing

Cool Down

Bike 3 Min

Roll Out