February 19

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 Prone Press Up

10 Prone Swimmers

4 Rounds

Bench Press

            Warm Up with 10

8-6-4-2

6 each side SA DB Row

8 Rope Push Down

10 Weighted Pull Ups

8 Weighted Dips

30 sec Dead Hang

6 each side Windmill to Open Book

8 each side Side Lying ER

8 each side Banded IR in 90-90

Cool Down

Bike 3 Min

Roll Out