January 26

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

12 Child Pose Lift Off

8 each side Quadruped Shoulder CAR

12 Plank Airplane

10 Incline Push Up Toe Touch

Block 1

4 Rounds

12 Alt DB Bench Press

6 each side Tripod Row

8 Alt Push Up Arm Leg Raise OR 8 Negative Push Ups

Block 2

3 Rounds

7 Push Up Plank

7 Dips OR 10 Bench Dips

Farmer Carry up and back

15 KB Shrugs

Block 3

3 Rounds

10 Reverse Crunch

10 each side Side Plank Leg Lift

10 V Up 

Cool Down

Bike 3 Min

Roll Out