May 5

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

8 each side Quadruped Shoulder CAR

8 Mini Band ER

8 Mini Band OH Press

Block 1

5 Rounds

8 BB Strict Press

16 Tall Kneeling Plate Press Out

6 Prone Shoulder Hurdle

Block 2

4 Rounds

10 Spoon Press

6 each side 1/2 Kneeling Windmill to Press

10 Seated Tricep Extension

Block 3

3 Rounds

12 Knee Up

12 L Sit

45 Sec Plank

Cool Down

Bike 3 Min

Roll Out

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Pole Squat

12 Assisted Cossack Squat

Walking Quad Stretch RDL up and back

Walking Lunge OH Reach up and back

20 90/90 Hip Switch with Reach

Block 1

4 Rounds

8 Heel Elevated Goblet Squat

6 Box Jump

4 each side 1/2 Kneeling Hurdle CAR

Block 2

4 Rounds

8 each side SL Box Squat

15 each side SL DB Hip Thrust

30 sec each side Hip Flexor Plank

Block 3

3 Rounds

8 Cal Assault Bike

Walking Lunge Plate Rotation up and back

Cool Down

Bike 3 Min

Roll Out