March 3

Warm Up

Bike 3 Min 80-90 RPM

2 Round

6 Prone ER OH Press

10 Band Pull Apart

10 Prone Swimmers

8 each side Thread the Needle

10 Wall Extension

8 Incline Push Up

Block 1

5 Rounds

5 Bench Press

Warm Up with 10 light reps

5 Pull Ups - Orange Grip OR Pull Down

5 Bench Plyo Push Up

Block 2

3 Rounds

40 sec Assault Bike Upper Body Only

6 each side ½ Kneeling Med Ball Slam

6 Med Ball Burpee

Block 3

3 Rounds

8 each side Plank KB Saw

20 Antiextension Dead Bug

20 Ab Mat Sit Up

Cool Down

Bike 3 Min

Roll Out