February 3

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

8 each side Thread the Needle

10 Thoracic Wall Extensions

Dowel Stretch

Block 1

4 Rounds

8 each arm SA Incline Bench Press

8 each side SA Half Kneeling Banded Row

6 Lateral to Front Raise

both movements count at 1 rep

Block 2

3 Rounds

8 Weighted Jackknife Pull Ups

use small med ball

8 each arm KB Arm Bar

8 Bungee ER to OH Press

Block 3

3 Rounds

10 OH Plate Sit Up

10 each side Side Plank Crunch

30 Quadruped Shoulder Taps

Cool Down

Bike 3 Min

Roll Out