October 16

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side SA Scap Pull

8 each side Banded Shoulder Rotation

12 Child Pose Walk Around

10 Wall Extension

10 Incline Push Up

Block 1

14 Min AMRAP

8 Push Up - Incline if you can't do full ROM

8 DB Push Press

16 Alt DB Plank Row

5 Burpee

20 Ab Mat Sit Up

Block 2

2 Rounds

6 each side Side Lying T-Spine Press

6 Loaded OH Lat Stretch

6 each side Lateral Chain Stretch

6 each side Seated Banded Hip IR

30 sec each side Couch Stretch

12 Calf Raise with Ball

6 each side Wall Calf Stretch

Cool Down

Bike 3 Min

Roll Out