June 3

Warm Up

UB BIke

2 Rounds

6-6-6 Rotator Cuff Warm Up

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Supine Band Pull Apart

10 Push Up

4 Rounds

8 each side SA Floor Press

8 Jackknife Pull Up

8 Rope Tricep Push Down

8 DB Fly

My brother in Christ, these next ones you have to do insanely slow and in control. I know patience isn’t your strong suit, but to be effective you’ve gotta slow the fuck down. Got it?

8 Thumbs Up Y Raise

3 x 10 sec Mini Band ER ISO Hold

8 Supine Flexion with Weight

30 regular Push Up

10 x 20/10 Assault Bike

Cool Down

Bike 3 Min