October 24

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Quadruped Shoulder CAR

12 Child Pose Lift Off

12 Alt Swimmers

10 Band Pull Apart

10 Incline Push Up Toe Touch

Block 1

14 Min AMRAP

8 Hand Release Push Up

8 Inchworm Walk Out

8 Bench Dip

20 Plank Reach

8 Burpees

Block 2

2 Rounds

12 Spiderman Lunge Rotation

6 each side Groin Rock Back

6 each side ½ Kneeling Banded Thoracic Rotation

6 each side Wall Hip Dip

 30 sec each side Couch Stretch

20 90/90 Reach

Cool Down

Bike 3 Min

Roll Out