June 15

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

10 Incline Push Up Toe Touch

Block 1

5 x Bench Press

8-6-4-2-2

Warm up with 10 light reps

4 x 6 Pull Ups - orange grip

4 x 6 each side Loaded Open Book

Block 2

4 Rounds

8 Elevated Ring Row

12 Kneeling Med Ball Wall Slam

12 Assisted Plyo Push Up

Block 3

3 Rounds

20 SA SL Shoulder Tap

10 each side Side Plank Abduction

20 Banded Dead Bug

Cool Down

Walk to Stop Sign and back

Roll Out