Warm Up: 3 Mins
1 Min Casual Row/Bike
20 Sec Intense Row/Bike
40 Sec Casual Row/Bike
20 Sec Intense Row/Bike
40 Sec Casual Row/Bike

Shoulder Development: 4 Min Limit
2 Rounds
10-15 Banded Face Pulls
10-15 Banded W’s
10-15 Shoulder Pull Downs
Rest 30 Secs

Technique Review / workout brief
Ring Row
HSPU

Wod: 15 Min Cap
3 Rounds For Time:
400 M Run
15 Ring Rows
10 HSPU