October 21

Warm up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER/IR OH Press

20 each way Small Arm Circles (light weight)

20 each way Large Arm Circles

10 Band Pull Aparts

10 Scap Push Up

8 each side Wall Thoracic Rotation

Block 1

4 Rounds

8 each side SA Z Press

6 Lateral Raise to Front Raise

10 Banded Chest Flys - use bungee

Block 2

3 Rounds

10 Seated Wall Balls

15 KB Shrugs

Farmer Carry up and back

Block 3

3 Rounds

20 Ab Mat Sit Up

10 each side 1/2 Kneeling Lateral Bend

10 each side Side Plank Banded Row

Cool Down

Bike 3 Min

Roll Out