October 13

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR Press

12 Child Pose Lift Off

6 each side Quadruped Thread the Needle

10 Wall Extension

8 Mini Band ER

8 Mini Band OH Press

Block 1

14 Min Amrap

5 Inverted Row

5 OH Tricep Extension

5 KB Band Curl

10 Alt Top Down Shoulder Press

Block 2

2 Rounds

8 Alt Down Dog Figure 4

6 each side Supine Sciatic Nerve Glide

30 Sec Banded Butterfly

30 sec each side Bretzel Stretch

6 Prone ER/IR Switch

5 each Prone I Y T

Cool Down

Bike 3 Min

Roll Out