September 15

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 Thoracic Wall Extension

10 Incline Push Up Toe Tap

Block 1

4 Rounds

8 Bench Press - Warm up with 10 light reps

YOUNG BLOODS - DB Bench Press

8 each side SA DB Row

10 Push Up

Block 2

3 Rounds

6 each side ½ Kneeling KB Press to Windmill

10 each way Banded Lateral Bear Crawl

12 Plank Bird Dog

Block 3

3 Rounds

45 sec Assault Bike

16 Pike Leg Lift Overs

20 Plate Russian Twist

30 sec Plank

Cool Down

Walk to Stop Sign and back

Roll Out