November 17

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER Press

8 each side Quadruped Thread the Needle

8 Scap Push Up

10 Band Pull Apart

10 Pull Up Activation

12 Child Pose Lift Off

10 Incline Push Up Toe Touch

Block 1

DB Bench Press – Warm up with 10 light reps

2 x 7

2 x 5

1 x 3

Combine with 4 Rounds of

6 Pull Up - regular grip

8 Banded Straight Arm Pull Down

Block 2

3 Rounds

6 DB Spoon Press

6 Dips

12 Med Ball Rotation Slam

Block 3

10 x 30/30 Standing Bike Sprint

15-20 Working Tension

70-90 RPM

10-15 Active Rest Tension

Cool Down

Bike 3 Min

Roll Out