February 19

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Quadruped Shoulder CAR

12 Child Pose Lift Off

8 Scap Push Up

10 Wall Slide

8 Mini Band ER

8 Mini Band OH Press

Block 1

4 Rounds

8 each side 1/2 Kneeling Shoulder Press

8 each side SA Pull Down

12 Alt Swimmers

Block 2

4 Rounds

10 each side 1/2 Kneeling Med Ball Scoop Toss

10 each side Banded Straight Arm Rotation

10 Band Assisted Plyo Push Up

Block 3

10 x 15/30 Assault Bike

Cool Down

Bike 3 Min

Roll Out

Mobility

6 Min Bike Flush

10-12 Tension

90-100 RPM

10 each side Banded Hip Flexor Step Up

10 each side Glute Bridge Abduction

10 each side Elevated A Switch

6 Min Flush

10 Superman

12 Alt Swimmers

10 each side Skater Stride with Counter Rotation

6 Min Flush

30 sec each side Banded Hip Distraction

30 sec each each side Banded Figure 4 Distraction

30 sec each side Banded Shoulder Distraction