March 20

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Quadruped Thoracic Rotation

8 each side Quadruped Shoulder CAR

10 Wall Extension

10 Pull Up Activation

10 Incline Push Up

Block 1

For Time:

10-9-8-7-6-5-4-3-2-1

Push Up OR Incline Push Up

Pull Up OR Pull Down

5 Cal Assault Bike

Block 2

2 Rounds

6 Bench Lat Stretch Hip Extension

6 each side Bench Assisted Pigeon Stretch

6 Banded Wall Slide

6 each side Side Lying Open Book

6 each side Side Lying ER

12 Wide Straddle Spine Rotation

Cool Down

Bike 3 Min

Roll Out