February 2

Warm Up

Assault Bike

2 Rounds

6-6-6 Rotator Cuff Warm Up

20 each way Small Arm Circles

20 each way Large Arm Cirlces

10 Mini Band ER

10 Mini Band OH Press

10 Prone Press Up

4 Rounds

8 each side Banded Contrast Press

8 each side SA DB Row

10 Spoon Press

8 Weighted Dips

10 each side Supine Reach Around

8 each side Bottoms Up ER

8 each side Banded IR

Pull Ups until failure

Cool Down

Bike 3 Min

Roll Out