June 22

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 Band Pull Apart

8 each side Quadruped Thoracic Rotation

16 Child Pose Walk Around

10 Incline Push Up

Block 1

4 Rounds

8 each side SA Floor Press

8 Banded Straight Arm Pull Down

5 Pull Ups - Neutral Grip OR 8 Pull Downs

Block 2

4 Rounds

6 Push Ups

6 Dips

6 Burpees

6 KB Swings

Block 3

2 Rounds

Run to Stop Sign and Back

12 Seated Thoracic Windmill

6 each side Banded Open Book

6 Prone Axial Shoulder Rotation

6 Dolphin Press

Cool Down

Walk to Stop Sign and Back

Roll Out