February 22

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 Push Ups

10 Prone Press Up

4 Rounds

8 each side Contralateral DB Floor Press

10 Bungee Fly

10 Rope Face Pulls

10 DB Skull Crushers

10 Weighted Pull Ups

10 Supine Band Pull Apart

8 each side Thread the Needle

8 each way each arm SA Halo

10 x 20/10 Ski Erg

Cool Down

Bike 3 Min

Roll Out