Warm Up
Assault Bike
2 Rounds
6 Cuban Press
20 each way Small Arm Circles
20 each way Large Arm Circles
10 Mini Band ER
10 Mini Band OH Press
4 Rounds
7 each side SA Row
10 Lateral Raise to 10 sec Hold
8 Weighted Dips
10 x 40/20 Ski Erg
Cool Down
Bike 3 Min
Roll Out
Warm Up Bike 5 Min 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...
Warm Up Bike 5 Min 2 Rounds 6-6-6 Rotator Cuff Warm Up 20 each way Small Arm Circles 20 each way Large Arm Circles 10 Mini Band ER 10...
Warm Up Bike 5 Min 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...
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