December 8

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER to 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 Tap

Block 1

4 Rounds

16 Alt DB Bench Press

12 Alt DB Plank Row

30 Sec Dead Hang

Block 2

4 Rounds

6 Chaos Push Up

6 Elevated Ring Row

Push Up Ladder Walk

         2 Push ups, plank walk down agility ladder, 2 push ups - up and back

Block 3

3 Rounds

10 Ab Wheel Roll Out

10 each side Side Plank Dip

10 Hollow Body Pull Over

Cool Down

Bike 3 Min

Roll Out