April 11

Warm Up

Assault Bike

2 Rounds

6 Cuban Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Band Pull Apart

10 Prone Swimmers

8 3 sec Eccentric Push Up

4 Rounds

8 each arm SA Incline Bench Press

8 Banded Rows

10 KB Shrugs

8 Rope Face Pull

10 Deadlift

8 Supine Weighted ER to IR

6 each side Windmill to Open Book

6 each side Side Lying ER Punch

10 x 30/30 Ski Erg

Cool Down

Bike 3 Min

Roll Out