February 6

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Scap Pull Up

12 Child Pose Lift Off

8 each side Wall Thoracic Rotation

10 Incline Push Up Toe Touch

Block 1

6 Min

4 Push Up (Do incline push up if you cannot maintain proper form)

4 Pull Up OR Pull Down

Block 2

6 Min

4 Dips OR Bench Dips

4 Devils Press

Block 3

2 Rounds

6 each side Side Lying Shoulder ER

6 Serratus Wall Slide

6 Supine OH Dowel Stretch

6 Banded Shoulder IR

12 Down Dog Toe Touch

6 each side Kneeling Spine Rotation

Cool Down

Bike 3 Min

Roll Out