7-25-25

11min bike

40 sec at 75%

20 sec at 50%

7-23-25

3x10 banded front raises

Black band

3x10 SA banded lateral raises

Yellow

3x10 Half kneeling SA db press

35#

3x10 Strict pull ups

3x10 SA DB bent row

50#

10min 

30 sec bike 70%

30 sec bike 50%