June 10

Warm Up

UB Bike

2 Rounds

6 Prone ER To OH Press

20 each way Small Amr Circles

20 each way Large Arm Circles

10 Band Pull Apart

10 Push Up

10 Scap Push Up

4 Rounds

8 Bench Press

8 DB Fly

8 Rope Face Pull

8 Lateral Raise with 10 sec Hold on the last raise

10 Thumbs Up Y Raise

8 each side Prone ER Lift Off

8 each side Supine ER to IR

6 Dowel Press

40 Push Ups

12 x 30/30 Assault Bike OR Ski Erg

Cool Down

Bike 3 Min

Roll Out