November 3

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 Scap Pull Up

8 each side Quadruped Thoracic Rotation

10 Incline Push Up Toe Touch

Block 1

5 Rounds

5 Bench Press

        Warm up with 10 light reps

Afternoon Kids - DB Bench Press

5 DB Pull Over

5 Pull Up – Neutral Grip OR 8 Pull Down

Block 2

4 Rounds

8 each side Paralette Row

8 Band Resisted Push Up OR Band Assisted Push Up

8 each side KB Windmill

Block 3

10 x 15/30 Standing Bike Sprint

                  17-20 Tension

                  70-90 RPM

Cool Down

Bike 3 Min

Roll Out