July 20

Warm Up

Bike 3 Min

2 Rounds

6 Prone ER OH Press

8 each side Thread the Needle

8 each side Quadruped Shoulder CAR

6 each side Shoulder Airplane

10 Wall Extension

10 Incline Push Up

Block 1

5 Rounds

5 Bench Press

          Warm Up with 10 light reps

5 DB Pull Over

5 Pull Up – Regular Grip OR Pull Down

Block 2

4 Rounds

8 each side ½ Kneeling Rotational Slam

10 Banded Plyo Push Up

12 Alt DB Plank Row

Block 3

3 Rounds

20 Antiextension Dead Bug

20 Plank Pull Through

20 DB Pull Over Glute Bridge March

Cool Down

Walk to Stop Sign and back

Roll Out