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 OR 8 Pull Down

Block 2

4 Rounds

6 Plyo Push Up OR Hand Release Push Up

6 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