February 15

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 Mini Band ER

10 Mini Band Press

4 Rounds

10 DB Shoulder Press

10 DB Fly

10 Banded DB Row

10 DB Supinated Front Raise

8 each side KB Bottoms Up ER

6 Supine Loaded Lat Mobilization

6 each side Side Lying Shoulder ER

8 Swimmers

You know the drill…do everything with light weight and stay slow and in control

8x40/20 Ski Erg

Cool Down

Bike 3 Min

Roll Out