January 30

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 Wide Push Up

4 Rounds

6 Trap Bar Row

8 DB Chest Press

10 KB Shrugs

8 each side Bottoms Up Press

10 each side Prone ER Lift

15 Prone I Y T

            Take your god damn time

10 each side Side Lying Reach Around

Pull Ups until failure

Cool Down

UB Bike

Roll Out