June 6

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 Mini Band ER

10 Mini Band OH Press

4 Rounds

6 each arm SA DB Shoulder Press - Neutral Grip

8 Supinated Front Raise

Tempo: 3-0-3

8 Rope Face Pulls

30 Sec Dead Hang (make sure to engage your lats to ease your arm)

10 3 Sec Eccentric Push Up

8 Prone Swimmer

8 each arm Prone ER Lift Off

6 Dowel Press

10 Cal Assualt Bike

Cool Down

Bike 3 Min

Roll Out