October 10

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 Scap Pull Up

8 each side Thread the Needle

8 Wall Extension

Block 1

15 Min AMRAP

4 Pull Up - regular grip OR Pull Down

4 Devils Press

10 KB Swing

10 Burpee Tuck

Block 2

2 Rounds

6 Doorway Rhomboid Stretch

6 each side Open Book to Windmill

6 Thoracic Extension over Foam Roller

6 each side Prone ER Hip Lift Off

10 Frog Rock Back

Cool Down

Roll Out