March 17

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

10 Prone Swimmers

12 Plank Shoulder Tap

8 each side Thread the Needle

10 Thoracic Wall Extensions

10 Incline Push Up

 Block 1

4 Rounds

8 each arm SA Incline Bench Press

8 each side SA Half Kneeling Banded Row

8 each side Leaning Lateral Raise

Block 2

3 Rounds

6 Jackknife Pull Ups

option to use small med ball

6 each arm KB Arm Bar

6 Bungee ER to OH Press

Block 3

3 Rounds

10 OH Plate Sit Up

10 each side Side Plank Crunch

12 Bear Crawl Bird Dog

Cool Down

Bike 3 Min

Roll Out