March 9

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 Mini Band ER

8 Mini Band OH Press

8 Mini Band Driver

8 each side Thoracic Wall Rotation

12 Down Dog Toe Touch

Block 1

4 Rounds

12 Alt Top Down Shoulder Press

8 Tall Kneeling Lateral Front Raise

8 Seated Rope Face Pull

Block 2

3 Rounds

12 Lying Med Ball Chest Pass

6 each side Drop Catch Row

8 each side SL KB Pass

4 each side Med Ball Push Up Shoulder Tap

Block 3

8 x 30/30 Standing Bike Sprint

17-20 Tension

70-90 RPM 

Cool Down

Bike 3 Min

Roll Out