March 23

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

12 Plank Airplane

12 Child Pose Lift Off

10 Band Pull Apart

10 Scap Pull Up

10 Incline Push Up Toe Tap

Block 1

5 Rounds

5 DB Bench Press

5 DB Pull Over

5 Pull Up - neutral grip

Block 2

4 Rounds

8 each side Rotational Med Ball Punch

8 Inverted Row

4 each side Offset Push Up OR 10 Incline Push Up

Block 3

3 Rounds

10 each side Bear Crawl Row

10 each side Med Ball Dead Bug

25 Ab Mat Sit Up

Cool Down

Bike 3 Min

Roll Out