June 5

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 Plank Airplane

16 Plank Shoulder Tap

12 Down Dog Toe Touch

Block 1

14 Min AMRAP

10 DB Push Press

10 DB Bent Over Delt Raise

10 DB Bent Over Supinated Row

10 Hanging L Sit

10 Hanging Knee Up

Block 2

2 Rounds

6 each side Side Lying Open Book

6 Prone T Spine Extension

6 each side Seated T Spine Rotation

6 each side Quadruped Hip CAR to Pigeon

6 each side Groin Rock Back

6 each side Glute Mobilization

Cool Down

Walk to Stop Sign and back

Roll Out

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

10 Band Pull Apart

10 Scap Pull Up

10 Prone Swimmer

8 each side Thread the Needling

10 Incline Push Up

Block 1

4 Rounds

16 Alt DB Bench Press

8 each side SA DB Plank Row

8 each side Banded ER

9 each side Quadruped I Y T

Block 2

2 Min Push Ups

Chest MUST touch yoga block

Do incline if you cannot do full ROM

Block 3

3 Rounds

Run to Stop Sign and back

10 each side Side Plank Dip

10 Hollow Body Pull Over

Farmer Carry up and back

Cool Down

Walk to Stop Sign and back

Roll Out

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squat

12 Plank Runners Lunge

8 each side Supine Hip CAR

Walking Lunge Thoracic Rotation up and back

8 each side Lizard Hamstring Stretch

Block 1

3 Rounds

8 each side Mini Band Around the World

20 Pogo

Broad Jump length of the gym

Block 2

30 Cal

Recover however you need to

Block 3

3 Rounds

8 each side KB Hip Flexor Lift

8 each side 1/2 Kneeling Lift Kick Out

8 each side 1/2 Kneeling Hamstring Lift Over

Cool Down

Walk to Stop Sign and back

Roll Out