A) 2 Sets
Banded Abduction Shoulder Rotation x10 ea.
Banded Adduction Shoulder Rotation x10 ea.
Scap Push-ups x10
Scap Wall Slides x10 @3131
+
2 Sets
Single Arm DB Press x8 ea.
Push-up x10
B) 5 Sets
Bench Press x4-5 @90% of 3RM
C) Every 2 Min For 12 Min Do:
10 Front Squats (135/95)
15 Sec Assault Bike Sprint
