Upper Warmup: bike, roll, pigeon, band pulls

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LLT
Assault Bike
time 5min
intensity
Tempo controlled
Set Time Intensity Tempo
1 5min h:m:s RPE Controlled
LAR
Stretch – Reach, Roll Stretch (Active) – Foam Roller
time 45s per body part
Tempo controlled
Set Time Tempo
1 45s per body part h:m:s Controlled
UMT
Pigeon Thread the Needle
reps 8 each side
Tempo controlled
Set Reps Tempo
1 8 each side Controlled
LMT
Banded Pull Aparts
reps 10
intensity light
Tempo controlled
Rest 30s
-Keep shoulders down in a neutral position from elevating upward
Set Reps Intensity Tempo Rest
1 10 Light RPE Controlled 30s (h:m:s)
2 10 Light RPE Controlled 30s (h:m:s)