November 6

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

8 each side Wall Rotation

6 each side Shoulder Airplanes

10 Incline Push Up

Block 1

5 Rounds

8 each side SA Floor Press

8 each side SA DB Plank Row

8 each side KB High Pull

Block 2

5 Rounds

6 Med Ball Burpee Slam

8 Push Up to Lateral Crawl

DB Bear Crawl one length of the gym

10 Plate OH Sit Ups

Block 3

5 x 40/20 Assault Bike Sprint

Cool Down

Bike 3 Min

Roll Out