July 28

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 Wall Extension

10 Pull Up Activation

10 Incline Push Up Toe Touch

Block 1

4 Rounds

16 Alt DB Bench Press

8 Pull Ups - Regular Grip OR Pull Down

8 each side Bird Dog Row

Block 2

4 Rounds

4 each side SL Push Up OR 8 Negative Push Ups

8 Pendlay Row

4 each side Contralateral Ring Row

12 Med Ball Chest Pass

Block 3

3 Rounds

12 Swiss Ball Pass

20 Swiss Ball Saw

10 each side Bear Crawl Med Ball Roll

Cool Down

Walk to Stop Sign and back

Roll Out