February 23

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

12 Alt Swimmer

10 Wall Thoracic Extension

10 Incline Push Up Toe Touch

Block 1

4 Rounds

20 Alt DB Bench Press

8 Seated Lat Pull Down

       ½ kneeling if using rig

8 each side Side Lying ER

Block 2

4 Rounds

6 each side Rotational Punch

6 Plate Plyo Push Up OR Deficit Negative Push Up

6 Inverted Ring Row

Block 3

3 Rounds

20 Mini Band Mountain Climber

10 each way Mini Band Lateral Bear Crawl

10 each side Side Plank Pull Through

Cool Down

Bike 3 Min

Roll Out