January 12

Warm Up

Bike 3 Min 80-90 RPM

1 Rounds

6 Prone ER OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Aparts

16 Child Pose Reach Around

8 each side Thread the Needle

Block 1

4 Rounds

8 DB Bench Press

8 each side Bird Dog Row

5 each side SL Shoulder Press

neutral grip

10 Plank Step Ups

use bench

Block 2

4 Rounds

4 Plate Plyo Push Up

6 OH Med Ball Slam

Farmer Carry up, back and up

Block 3

2 Rounds

6 Min Bike

       12-15 Tension

       70-90 RPM

10 each side Prone ER Lift

10 Quadruped Down Dog Toe Touch

10 each side Supine Thoracic Reach Around

Cool Down

Bike 3 Min

Roll Out