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