June 24

Warm Up

Assault Bike

2 Rounds

6 Cuban Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Mini Band ER

10 Mini Band OH Press

10 Supine Band Pull Apart

4 Rounds

8 each side SA DB Row

16 Alt Top Down Shoulder Press

10 Lateral Raise

8 Tricep Push Down

10 Pull Ups

30 sec Dead Hang

24 Banded Wall Clocks

6 each side Arm Bar Rotation

10 Wall Slides

35 Weighted Push Up

14 x 30/30 Ski Erg

Cool Down

Bike 3 Min

Roll Out