November 25

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER/IR OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

10 Pull Up Activation

8 each side Thoracic Wall Rotation

10 Incline Push Up Toe Touch

Block 1

5 Rounds

5 Bench Press

Afternoon Kids - 8 DB Bench Press

5 DB Pull Over

5 Pull Up – Orange Grip OR 8 Pull Down

Block 2

3 Rounds

8 Banded Face Pull

12 Plank Row

Offset Carry up and back each side - heavier weight in bottom hand

Block 3

2 Min Push Up

As many push ups as you can do with PROPER form

Block 4

3 Rounds

20 DB Pull Through

10 each side Side Plank Dip

25 Ab Mat Sit Up

Cool Down

Bike 3 Min

Roll Out