Warm Up: 3 Mins
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 Banded Shoulder Pull Downs
Rest 30 Secs

Technique Review / Workout Brief:

Metcon: 14 Mins
4 Rounds
10 Split Stance DB alternating Curls (10per arm)
https://www.youtube.com/watch?v=aHWHnxm7sYE
10 Split Stance DB alternating Shoulder Press (10per arm)
https://www.youtube.com/watch?v=k0hx0uFpAa0
20 Split Switch https://www.youtube.com/watch?v=15v_gKSKTF0
10 Hang Power Cleans

Note: switch your split stance after the DB alternating Curls i.e. left leg forward, right leg back for curls then switch stance to right leg forward, left leg back for shoulder press.