July 14

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

6 each side Shoulder Airplanes

8 each side 1/2 Kneeling Wall Rotation

10 Incline Push Up

Block 1

4 Rounds

8 each side SA Floor Press - legs elevated

10 Med Ball Chest Pass

8 each side SA Pull Down

10 each side Banded Plank Bird Dog

Block 2

4 Rounds

Run to Stop Sign and Back

6 Med Ball Burpee Slam

8 Push Up to Lateral Crawl OR 8 Hand Release Push Up

DB Bear Crawl one length of the gym

10 Plate OH Sit Ups

Cool Down

Walk to Stop Sign and back

Roll Out