October 20

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER 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

5 Rounds

5 Bench Press

        Warm up with 10 light reps

YOUNG BLOODS - DB Bench Press

5 DB Pull Over

5 Pull Up – Neutral Grip

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

Bike 3 Min

Roll Out