April 14

Warm Up

3 Min Bike 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 Aparts

12 Alt Plank Airplane

10 Incline Push Up

Block 1

4 Rounds

8 each arm SA SL DB Bench Press

8 each arm Bird Dog Row

8 Bungee Fly

Block 2

3 Rounds

6 Chaos Push Ups

6 Pull Ups - neutral grip

6 Med Ball Slam Burpee

Block 3

3 Rounds

20 Swiss Ball See Saw

10 each way Stir the Pot

20 Ab Mat Sit Up

Cool Down

Bike 3 Min

Roll Out