February 16

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

10 Band Pull Apart

10 Prone Swimmer

24 Plank Banded Clock

10 Incline Push Up Toe Touch

Block 1

5 Rounds

5 DB Bench Press

Do warmup of 10 light reps

5 DB Pull Over

5 Pull Up – Regular Grip

Block 2

4 Rounds

40 sec Assault Bike – Arms Only

12 Med Ball Rotational Slam

6 each side Side Plank Banded Row

30 Plank Reach

Cool Down

Bike 3 Min

Roll Out