March 5

Warm Up

Assault Bike

2 Rounds

6 DB Cuban Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Ban Pull Apart

10 Mini Band ER

6 Eccentric Push Up

            3 sec count down

4 Rounds

8-6-4-2 Bench Press

            10 Warm Up

8-6-4-2 Trap Bar Row

6 DB Skull Crushers

10 Weighted Pull Ups

10 Mini Band Wall Slides

8 each side Thread the Needle

6 each side Wall Windmill to Open Book

12 x 40/20 Ski Erg

Cool Down

Bike 3 Min

Roll Out