January 15, 2018 by thao

1/16/18 QuickFit

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Warm Up: 3 Mins

1 Min Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike
20 Seconds Intense Row/Bike
40 Seconds Casual Row/Bike

Shoulder Development: 4 Min Limit

2 Rounds
10-15 Banded Face Pulls
10-15 Banded W’s
10-15 Banded Shoulder Pull Downs
Rest 30 Seconds

Technique Review / Workout Brief:

Shuffle Burpees
Rainbow Ball Slams
Push Up Mountain Climber

Metcon: 16 Mins

8 Round Rotating Tabata (20/10):
Shuffle Burpees
Rainbow Ball Slams
Push Up Mountain Climber
KB Swings

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