Warm Up – 5 Mins
2 Rounds:
12 45-degree Lunges
12 Plate around the worlds (per side)
12 Burpees
Shoulder Development – 5 Mins
5 Min AMRAP (for quality)
10 Banded Victories
10 Banded Face Pulls
10 Total DB Cuban Rotations (light)
Metcon – 13 Min Cap
For Time 10-1:
Overhead Plate Lunges (per leg)
Push Ups
Bent Over DB Row
