October 26

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine IR/ER Press

20 each way Small Arm Circles

20 each way Large Arm Circles

6 each side Quadruped Shoulder CAR

12 Child Pose Lift Off

10 Band Pull Apart

10 Incline Push Up Toe Touch

Block 1

4 Rounds

8 Eccentric DB Bench Press

3 Sec Count Down

8 each side ½ Kneeling SA Pull Down

8 Crush Grip Banded Row

Block 2

3 Rounds

8 each side DB Bird Dog Row

6 Ring Push Up OR 8 Hand Release Push Up

4 Burpee Med Ball Slam

Block 3

3 Rounds

10 Plate Pass

10 Plate OH Sit Up

20 Plate Dead Bug

Cool Down

Bike 3 Min

Roll Out