June 25

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

10 Band Pull Aparts

10 Mini Band ER

10 Mini Band OH Press

10 Mini Band Driver

10 Down Dog Toe Touch

Block 1

4 Rounds

8 each side SA Shoulder Press

8 Inverted Ring Row

30 Sec Dead Hang

Block 2

3 Rounds

6 Chaos Push Up

  Young Bloods - 10 Banded Plyo Push Up

12 DB Plank Row

Bosu Plank Challenge

  Once the ball gets in the middle, hold plank for 10 seconds

Block 3

3 Rounds

20 Bosu Plank Walks

20 Bosu Mountain Climbers

8 each side KB Bottoms Up ER

Block 4

10 x 40/20 Assault Bike Sprint

Cool Down

Walk to Stop Sign and back

Roll Out