October 30

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 Scap Push Up

8 each side Wall Rotation

10 Wall Extension

8 Mini Band ER

8 Mini Band OH Press

Block 1

4 Rounds

12 Top Down Shoulder Press

8 each side Leaning Lateral Raise

5 Pull Up – Regular Grip

Block 2

4 Rounds

6 Plyo Push Up

Afternoon Kids - Hand Release Push Up

6 Drop Catch Row

Afternoon Kids - Inverted Row

8 each side Med Ball Punch

Block 3

3 Rounds

30 sec Assault Bike – ARMS ONLY

10 Superman

10 each side Banded ER

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