June 18

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

8 each side Thread the Needle

8 Mini Band ER

8 Mini Band OH Press

8 Mini Band Driver

Block 1

4 Rounds

6 each side 1/2 Kneeling SA Landmine Shoulder Press

8 Bent Over Reverse Fly

8 each side 1/2 Kneeling Banded Row to Rotation

10 Prone Swimmer

Block 2

4 Rounds

12 Med Ball Chest Pass

16 Med Ball Scoop Toss

6 Pull Ups - regular grip OR Pull Down

Block 3

3 Rounds

16 Landmine Rotation

10 Plate Tuck Pass

30 sec each side SA Plank

Cool Down

Bike 3 Min

Roll Out