September 21

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER to OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

8 each side Thread the Needle

10 Wall Extension

Block 1

4 Rounds

7 each side SA Floor Press

7 each side Bird Dog Row

30 Plank Shoulder Tap

Block 2

4 Rounds

10 Banded Plyo Push Up

10 Supine Med Ball Chest Pass

10 Gorilla Row

Block 3

6 x 30/30 Assault Bike Sprint

Cool Down

Walk to Stop Sign and Back

Roll Out