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: 13 Mins
13 min AMRAP
20 Sit Ups
10 DB Hang Power Cleans
10 Burpee