October 2

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

Mobility

6 Min Bike Flush

10-12 Tension

90-100 RPM

10 each side Banded Hip Flexor Step Up

10 each side Glute Bridge Abduction

10 each side Elevated A Switch

6 Min Flush

10 Superman

12 Alt Swimmers

10 each side Skater Stride with Counter Rotation

6 Min Flush

30 sec each side Banded Hip Distraction

30 sec each each side Banded Figure 4 Distraction

30 sec each side Banded Shoulder Distraction