July 9

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 Mini Band ER

8 Mini Band OH Press

8 Mini Band Driver

8 each side Thoracic Wall Rotation

12 Down Dog Toe Touch

Block 1

4 Rounds

12 Alt Top Down Shoulder Press

8 Tall Kneeling Lateral Front Raise

8 Seated Rope Face Pull

Block 2

3 Rounds

8 each side Banded Hip Flexor Pull

20 Triple Switch

2 Count Switch up and back

Block 3

5 x 10m In Beam Sprint

Block 4

3 Rounds

10 Ab Wheel Roll Out

Young Bloods - 20 Ab Mat Sit Up

10 each way Banded Bear Crawl

20 Plank Reach

Cool Down

Walk to Stop Sign and back

Roll Out