April 1

Warm Up

Assault Bike

2 Rounds

6-6-6 Rotator Cuff Warm Up

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

10 Mini Band ER

10 Mini Band OH Press

4 Rounds

8 each side SA DB Chest Press

10 Shrugs

7 Deadlift

10 Dips

6 each side Banded Open Book

6 each side Banded 90 IR

6 each side Weighted Supine Shoulder Rotation

Cool Down

Bike 3 Min

Roll Out