April 22

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

8 3 sec Eccentric Push Up

4 Rounds

8 Dead Lifts

7 DB Flys

7 Supinated Raises

8 Incline DB Bench Press

8 Weighted Dips

8 Thoracic Extension over Foam Roller

15 Prone I Y T

6 each side Banded Row to ER to Press

10 x 20/40 Assault Bike

Cool Down

Bike 3 Min

Roll Out