May 20

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 Band Pull Aparts

10 Mini Band ER

10 Wide Push Up

4 Rounds

8 DB SA Row

8 DB Chest Press

10 KB Shrugs

10 Lateral Raises

Last raise do a 10 sec hold

8 each side Bottoms Up Press

8 each side Supine Weighted ER/IR

15 Prone Weighted I Y T

            Take your god damn time

10 each side Side Lying Reach Around

30 Weighted Push Up

10 x 30/30 Ski Erg

Cool Down

UB Bike

Roll Out