June 9

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine IR/ER OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Pull Up Activation

10 Wall Extension

10 Incline Push Up

Block 1

4 Rounds

8 each side SA SL Bench Press

8 each side Bird Dog Row

16 Plank Step Ups

Use bench

Block 2

4 Rounds

24 Banded Plank 3 Way Reach

Alternate Arms

5 Plate Plyo Push Up

8 Pull Ups - regular grip OR 8 Pull Down

Block 3

3 Rounds

Run around the block

8 Sprawls

30 Sec Plank

Cool Down

Walk to Stop Sign and back

Roll Out