August 11

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 Scap Push Up

8 each side Wall Thoracic Rotation

12 Plank Airplane

12 Child Pose Lift Off

Block 1

4 Rounds

7 each side ½ Kneeling SA Shoulder Press

7 Banded Reverse Fly

use bungee

7 Dolphin Press

Block 2

4 Rounds

30 DA Battle Ropes

30 Alt Battle Ropes

6 Plyo Push Up to Box

Block 3

3 Rounds

20 DB Plank Pull Through

10 each side Banded Bird Dog

20 Plate Dead Bug

Block 4 - ATHLETES

3 Rounds

5 x 10/5 Assault Bike

2:00 Rest

Cool Down

Walk to Stop Sign and back

Roll Out