October 7

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

10 Scap Pull Up

8 each side Thoracic Wall Rotation

10 Incline Push Up Toe Touch 

Block 1

4 Rounds

20 Alt DB Bench Press

8 Pull Down

5 Bench Plyo Push Up

Block 2

4 Rounds

12 Renegade Row

8 Dips

8 each side KB Windmill

Block 3

4 Rounds

12 L Sit

12 Knee Up

30 sec each side KB Side Plank

Cool Down

Bike 3 Min

Roll Out