November 14

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

20 each way Small Arm Circles

20 each way Large Arm Circles

8 Mini Band ER

8 Mini Band OH Press

24 Mini Band Wall Clock

Block 1

15 Min AMRAP

30 sec Assault Bike

5 Push Up

5 BB Upright Row

5 BB Strict Press

5 BB Skull Crusher

10 AB Mat Sit Up

Block 2

2 Rounds

6 each side KB Arm Bar

6 each side ½ Kneeling Banded Scap Pull

12 Wide Straddle Spine Rotation

6 each side Heel Clicks

6 each side Banded Shin Box Rotation

Cool Down

Bike 3 Min

Roll Out