March 12

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

12 Alt Swimmer

8 each side Quadruped Shoulder CAR

8 Scap Push Up

8 each side Wall Thoracic Rotation

10 Incline Push Up

Block 1

4 Rounds

12 Alt DB Bench Press

8 each side Bird Dog Row

8 Pull Up - regular grip OR Pull Down

Block 2

3 Rounds

6 each side Med Ball Rotation Punch

10 Banded Plyo Push Up

12 DB Plank Row

Block 3

3 Rounds

20 Swiss Ball Saw

10 each way Swiss Ball Stir the Pot

10 V Up

Cool Down

Bike 3 Min

Roll Out