1. Stephen says:

    AM
    10:00 Assault Bike @ Z1
    PM
    A1. DB Cuban press, 3 x 12 @ 8/hand; :30 rest
    A2. Band external rotations, 3 x 12; :30 rest
    A3. Band pull-aparts, 3 x 12; :30 rest
    A4. Band dislocates, 3 x 12; :30 rest
    A5. Behind-the-neck band press, 3 x 12; 2:00 rest
    +
    30 sets:
    :30 cyclical work @ 90% aerobic [1-10 row, 11-20 Assault Bike, 21-30 ski erg]
    :30 rest
    +
    walk out to tracks and back

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