October 13

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine IR/ER Press

10 Band Pull Apart

12 Down Dog Toe Touch

12 Plank to Airplane

8 Mini Band ER

24 Mini Band Wall Clock

Block 1

4 Rounds

8 each side SA SL Shoulder Press

8 Tall Kneeling Lateral Raise

12 Plank Walk Over

Block 2

4 Rounds

16 Alt Iso Bicep Curl

8 each side Med Ball Rotation Wall Slam

12 OH Med Ball Slam

Block 3

3 Rounds

20 AntiExtension Dead Bug

20 Banded Crunch

20 DB Pull Through

Cool Down

Bike 3 Min

Roll Out