June 28

Warm Up

UB Bike

2 Rounds

6 Cuban Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Supine Band Pull Apart

10 Prone Press Up

8 each side Side Lying Open Book

4 Rounds

1000m Assault Bike

8 Shoulder Press

8 KB Shrugs

8 Lateral Raise

8 DB OH Tricep Exension

10 Pull Ups

10 Push Ups

2 Rounds

8 each side Prone Banded Shoulder Axial Rotations

8 each side Bottoms Up KB ER

8 Supine Banded Pull Over

8 Banded IR Punch Up

Cool Down

Bike 3 Min

Roll Out