August 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 Pull Up Activation

10 Wall Extension

10 Incline Push Up Toe Touch

Block 1

6 Min AMRAP

4 Push Up

4 Pull Up

Block 2

4 Rounds

20 Plank Shoulder Tap

10 each side Side Plank Leg Lift

12 Toe Touch

Block 3

2 Rounds

6 each side Groin Rock Back

6 each side Hip Pry

6 Thoracic Extension over Foam Roller

6 each side Hip Shift

6 each side Side Lying Open Book with Roller

12 Prone Scorpion Kickover

Cool Down

Walk to Stop Sign and back

Roll Out