March 22

Warm Up

Assault 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 Prone Press Up

8 3 sec Eccentric Push Up

4 Rounds

8 each side SA Floor Press

8 Ring Row

8 Dips

8 Lat Mobiliation

6 each side Prone Weight Slide to Lift off

6 each side ER ISO to OH Press

6 Scap Plank Circles

Cool Down

Bike 3 Min

Roll Out