August 22

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 Band Pull Aparts

10 3 sec Eccentric Push Up

15 I Y T

Block 1

4 Rounds

5 Bench Press @ 80%

            Warm up with 10 at 50%

Rest 2 Minute inbetween sets

Block 2

3 Rounds

8 Shoulder Press - back supported

8 DB Tricep Extension

Pull Ups Until Failure

Block 3

2 Rounds

6 each side Banded Eccentric ER

6 each side Open Book to Windmill

6 Thoracic Extension over Foam Roller - First video

6 Shoulder Hurdles

Cool Down

Bike 3 Min

Roll Out