September 1

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Supine ER/IR OH Press

8 each side Shoulder Airplane

8 each side Quadruped Shoulder CAR

10 Scap Pull Up

10 Wall Extension

10 Incline Push Up

Block 1

4 Rounds

16 Alt DB Bench Press

5 Pull Up – Neutral Grip OR 8 Pull Down

8 Prone Swimmers

Block 2

4 Rounds

12 Rotational Med Ball Slam

12 Med Ball Chest Pass

6 Push Up Bird Dog

Block 3

10 x 20/40 Assault Bike Sprint

Cool Down

Walk to Stop Sign and back

Roll Out