November 11

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

10 Band Pull Apart

8 Wall Extension

8 each side Quadruped Thoracic Rotation

10 Incline Push Up Toe Touch

Block 1

4 Rounds

16 Alt DB Bench Press

6 Pull Ups - orange grip OR 8 Pull Down

6 Hand Release Push Up

Block 2

3 Rounds

6 Jacknife Pull Up - can be done with feet on floor

4 each side Med Ball Push Up Shoulder Tap

10 Alt ISO Bicep Curl

Block 3

3 Rounds

40 sec Assault Bike - Arms Only

20 Plate Russian Twist

20 Plate Dead Bug

8 each side Banded Quadruped Row

Cool Down

Bike 3 Min

Roll Out