May 10

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 Mini Band Shoulder Driver

24 Mini Band Wall Clock

15 I Y T

4 Rounds

8-6-4-2 SA Incline DB Press

8 Supinated Front Raise

8 Rope Push Down

8 Weighted Dips

8 each side SA DB Row

8 each side Weighted Supine ER/IR

6 each side Banded Row to ER to Press

8 Lat Mobilization

6 Dowel Press

25 Weighted Push Up

20 Cal Ski Erg

Cool Down

Bike 3 Min

Roll Out