January 9

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Oh Press

8 each side Quadruped Shoulder CAR

10 Mini Band ER

10 Mini Band OH Press

10 Mini Band Driver

12 Alt Swimmers

Block 1

4 Rounds

8 each side SA DB Z Press

8 Banded 1/2 Kneeling Chop

12 Tall Kneeling Rotational Med Ball Slam

8 each side Banded Plank Pull Through

8 each side Side Plank DB Reach

Block 2

6 x 30/15 Assault Bike Sprint

Block 3

2 Rounds

12 90/90 Hip Switch Reach

6 each side 90/90 Hip ER

6 each side 90/90 Hip IR

30 sec each side Banded Hip Distraction

30 sec each side Banded Figure 4

6 each side Banded Thread the Needle

6 Foam Roller Angels

Cool Down

Bike 3 Min

Roll Out