May 16

Warm Up

Assault Bike

2 Rounds

6 Cuban Press

20 each way Small Arm Circles

20 each way Large Arm Circles

10 Supine Band Pull Apart

10 Prone Press Up

6 each side Side Lying Open book

4 Rounds

15 KB Dead Lift

15 KB Shrugs

12 Spoon Press

10 each side Later to Front Raise

10 Weighted Pull Ups

8 Prone Scap Retraction

6 Dowel Press

6 Weight ER/IR

35 Weighted Push Ups

10 x 40/20 Ski Erg

Cool Down

Bike 3 Min

Roll Out