5/15/18 QuickFit

Warm Up: 3 Mins

30 Second Arms Circles
30 Second Torso Circles
30 Second Over Unders
30 Second Samsons
30 Second Push Ups
30 Second Jumping Jacks

Shoulder Development: 6 Mins

6 Min Shoulder Circuit:
8 Bent Over Reverse DB Flies
8 DB Lateral Raises (w/ thumb up at all times)
8 DB Front Raises
8 Matador Dips

Metcon: 15 Min

4 Rounds of 3 min AMRAP – Rest 1 min between 3 min rounds
5 Push Ups
7 DB Push Press
9 DB Squats