November 20

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

12 Plank Airplane

8 Prone Swimmer

10 Wall Extension

8 Mini Band ER

8 Mini Band OH Press

Block 1

4 Rounds

10 BB Push Press

10 Lateral Raise

8 Plate Steering Wheel Raise

Block 2

4 Rounds

8 Bent Over BB Row

8 Low High Banded Fly – use Bungee

Waiter Plate Carry up and back each arm

Block 3

3 Rounds

20 Swissball Saw

10 each way Stir the Pot

10 Superman

Cool Down

Bike 3 Min

Roll Out