March 7

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 Banded Pull Aparts

6 each side Side Lying Open Book

10 Push Up

4 Rounds

10 Incline Bench Press

10 Rope Face Pulls

10 Weighted Pull Ups

10 Weighted Push Ups

            3-3-3 Tempo

            In case you’re confused…slow. 3 sec down, 3 sec hold, 3 sec up

10 Lat Mobilization

15 Prone I Y T

8 each side Row to ER

8 x 60/30 Ski Erg

Cool Down

Bike 3 Min

Roll Out