May 11

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 Scap Pull Up

8 each side Wall Thoracic Rotation

10 Incline Push Up

Block 1

5 Rounds

5 Bench Press

Warm up with 10 light reps

5 DB Pull Over

5 Pull Up - regular grip OR 8 Pull Down

Block 2

3 Rounds

8 Elevated Ring Row

6 each side KB Arm Bar Press

8 Hand Release Push Up

Block 3

3 Rounds

20 Plank Up/Down

12 each side Side Plank Row

10 each side Ring Dead Bug OR 20 Regular Dead Bug

Cool Down

Walk to Stop Sign and back

Roll out