January 29

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

10 Scap Pull Up

10 each side Wall Extension

8 each side Shoulder Airplane

8 each side Quadruped Thoracic Rotation

8 Mini Band ER

8 Mini Band OH Press

Block 1

4 Rounds

8 each side 1/2 Kneeling Shoulder Press

8 Bent Over Fly

6 Pull Ups - regular grip OR Pull Down

Block 2

3 Rounds

8 Inverted Ring Row

12 Supine Med Ball Chest Pass

16 Plank Ball Catch

30 sec Dead Hang

Block 3

6 x 40/20 Assault Bike Sprint

Cool Down

Bike 3 Min

Roll Out