September 10

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

10 Band Pull Apart

8 each side Quadruped Thoracic Rotation

12 Plank Airplane

8 each side Wall Rotation

10 Incline Push Up Toe Touch

Block 1

4 Rounds

16 Alt DB Bench Press

6 Eccentric Pull Up

8 each side SA Paralette Row

Block 2

4 Rounds

8 Decline Push Up OR Hand Release Push Up

12 Gorilla Row

30 sec each side SA Plank

10 each side Side Plank Banded Row

Block 3

3 Rounds

10/5 Assault Bike Sprint

2:00 Rest

Cool Down

Walk to Stop Sign and back

Roll Out