May 28

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Quadruped Shoulder CAR

8 Scap Push Up

8 each side Shoulder Airplane

10 Wall Extension

10 Incline Push Up Toe Touch

Block 1

4 Rounds

8 Bench Press

Warm up with 10 light reps

12 DB Plank Row

8 Pull Ups - Neutral Grip OR 8 Pull Downs

Block 2

4 Rounds

8 Pendlay Row

8 Dips

6 each side KB Windmill

Block 3

3 Rounds

Run to Stop Sign and back

12 Med Ball Rotation Slam

6 Med Ball Burpee Slam

Cool Down

Walk to Stop Sign and back

Roll Out