August 16

Warm Up

Bike 5 Min

2 Rounds

6-6-6 Rotator Cuff Warm Up

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Supine Band Pull Apart

10 Prone Swimmer

10 Push Ups

Block 1

4 Rounds

Bench Press @ 70%

            Warm up with 10 @ 50%

2 Min Rest Between Sets

Block 2

3 Rounds

8 DB Fly

8 each side SA DB Row

8 Straight Bar Tricep Push Down

Block 3

3 Rounds

6 each side End Range ER Lift Off

6 Supine Banded Pull Over

6 each side KB Arm Bar

6 each side Bottoms Up Press

Cool Down

Bike 3 Min

Roll Out