January 11

Warm Up

5 Min UB 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 Over Heads

4 Rounds

10-8-6-4-2 Trap Bar Rows

6 each arm Contralateral Band Pull Down DB Chest Press

8 Straight Bar Tricep Push Down

10 Weighted Dips

6 each side Banded Bottom Up Press

6 each side Side Lying DB ER

6 each side Banded Shoulder IR

Pull Ups until Failure

Cool Down

5 Min Bike

Roll Out