February 12

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 Aparts

8 Scap Push Ups

16 Childs Pose Reach Around

8 Incline Push Up Toe Tap

Block 1

4 Rounds

12 Alt DB Bench Press

6 Arnold Press

6 Pull Ups - neutral grip OR Pull Down

Block 2

3 Rounds

40 sec Assault Bike - ARMS ONLY

8 each side KB Windmill

8 each side Bottoms Up ER

8 each side Bottoms Up Press

Block 3

3 Rounds

Plate Pinch Carry up and back

12 KB Shrugs

7 Push Ups

Cool Down

Bike 3 Min

Roll Out