April 4

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 Eccentric Push Up

            3 sec down

10 Prone Swimmers

4 Rounds

Bench Press

            Warm Up with 10

8-8-6-6

10 BB Deadlift

8 DB Flyes

            Super light – focus more on the stretch and go slow - palms up

8 Rope Push Down

30 sec Dead Hang

30 sec each side ISO Bicep Curl

6 each side Side Lying Shoulder ER

12 Alt. DB Supinated Shoulder Flexion

            Light weight – focus on the shoulder flexion and go slow

8 x 30/30 Ski Erg

Cool Down

Bike 3 Min

Roll Out