July 31

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