7/12/18 QuickFit

Warm Up – 6 Mins

Plate Warm Up

Shoulder Development – 5 Mins

5 min Circuit (for quality)
12 per side Banded External Rotation
12 DB Bent Arm Lateral Raise
12 DB Front Raise

Metcon – 10 Mins

5 Rounds on the 2min:
20 KBS
10 Burpees