May 14

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Quadruped Shoulder CAR

8 each side Shoulder Airplane

8 each side Wall Rotations

10 Scap Pull Up

8 Mini Band ER

8 Mini Band OH Press

Block 1

4 Rounds

6 each side 1/2 Kneeling Shoulder Press

6 each side Tall Kneeling SA Lat Raise

4 Eccentric Pull Ups OR 10 Pull Down

6 Prone Dowel Press

Block 2

4 Rounds

8 Bent Over BB Row

8 Banded Reverse Fly

Use Bungees

8 each side Prone Shoulder Hurdle

Block 3

8 x 40/20 Standing Bike Sprint

17-20 Tension

70-90 RPM

Cool Down

Bike 3 Min

Roll Out