September 18

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 Scap Push Up

12 Child Pose Lift Off

8 each side Wall Thoracic Rotation

8 Mini Band ER

8 Mini Band OH Press

10 Mini Band Driver

Block 1

3 Rounds

8 BB Z Press

YOUNG BLOODS - DB Z Press

8 Banded Lateral Raise

8 Devils Press

20 Russian Twist

10 each side Banded Bird Dog

Block 2

10 x 15/15 Standing Bike Sprint

                  17-20 Tension

                  70-90 RPM

Block 3

2 Rounds

6 each side Seated Banded Hip IR

6 each side Foam Roller Hip Airplane

20 90/90 Hip Switch Reach

6 Banded Good Morning

6 each side Side Lying Open Book

6 Foam Roller Thoracic Extension

Cool Down

Walk to Stop Sign and back

Roll Out