February 13

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 Aparts

10 Wide Push Ups

10 Prone Press

4 Rounds

8-6-4-2 Trap Bar Row

8-6-4-2 DB Bench Press

8 Skull Crushers

Weighted Pull Ups

10 Mini Band Wall Slides

15 Prone Y T W

            You better know by now to go slow

8 each side Side Lying Rib Roll

Cool Down

Bike 3 Min

Roll Out