July 23

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Quadruped Shoulder CAR

12 Plank Airplane

8 each side Wall Rotation

10 Pull Up Activation

12 Down Dog Toe Touch

Block 1

4 Rounds

6 each side 1/2 Kneeling Shoulder Press

10 Bent Over Rear Delt Raise

6 each side SA Tricep Extension

6 each side Banded ER

Block 2

3 Rounds

6 each side 1/2 Kneeling Windmill

8 each side SA Plank DB Row

8 each side Med Ball Scoop Throw

Block 3

8 x 20/10 Standing Bike Sprint

17-20 Tension

70-90 RPM

Cool Down

Bike 3 Min

Roll Out