May 9

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 Band Pull Aparts

10 Prone Press

15 Prone I Y T

4 Rounds

8-6-4-2 SA Shoulder Press

8 Dead Lift

8 Skull Crushers

10 KB Shrugs

5 Pull Ups

            Weighted if you’re feeling brave

6 each side KB Bottoms Up Press

6 each side Side Lying ER Uppercut

6 Prone Dowel Press

25 weighted push up

10 x 30/20 Ski Erg

Cool Down

Bike 3 Min

Roll Out