December 4

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 Band Pull Apart

10 Scap Push Up

8 each side Quadruped Thoracic Rotation

10 Incline Push Up Toe Touch

Block 1

4 Rounds

16 Alt DB Bench Press

8 each side SA Plank Row

6 Decline Push Up OR Hand Release Push Up

12 Rotational Med Ball Slam

Block 2

3 Rounds

10 V Up

16 DB Dead Bug

10 each side Rotational Side Plank

Block 3

15 x 15/20 Assault Bike Sprint

Cool Down

Bike 3 Min

Roll Out