August 18

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

10 Band Pull Apart

10 Scap Pull Up

10 Prone Swimmer

8 each side Thread the Needle

10 Incline Push Up

Block 1

4 Rounds

16 Alt DB Bench Press

8 each side SA DB Plank Row

8 each side Banded ER

9 each side Quadruped I Y T

Block 2

2 Min Push Ups

Chest MUST touch yoga block

Do incline if you cannot do full ROM

Block 3

3 Rounds

10 each side Side Plank Dip

10 Hollow Body Pull Over

Farmer Carry up and back

Block 4 - ATHLETES

2 Rounds

12 Loaded Beast Step Through

6 Thoracic Foam Roller Dowel

6 Superman Lift

Cool Down

Walk to Stop Sign and back

Roll Out