February 18

Warm Up

Bike 3 Min 80-90 RPM

2 Rounds

6 Prone ER OH Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

12 Alt Swimmer

10 Wall Thoracic Extension

10 Incline Push Up Toe Touch

Block 1

5 Rounds

Alt DB Bench Press

      Warm Up with light set of 20

10-10-6-6-4-2

8 Seated Lat Pull Down

       ½ kneeling if using rig

Block 2

3 Rounds

6 Diamond Push Up

8 DB Skull Crusher

12 Bench Dip

Block 3

3 Rounds

20 Mini Band Mountain Climber

10 each way Mini Band Lateral Bear Crawl

10 each side Side Plank Pull Through

Cool Down

Bike 3 Min

Roll Out