Warm Up: 3-4 mins
Plate Warm Up
Shoulder Development: 5 Min
2 Rounds
10-15 Banded Face Pulls
10-15 Banded W’s
10-15 Shoulder Pull Downs
Rest 30 Secs
2 Rounds
10-15 Banded Face Pulls
10-15 Banded W’s
10-15 Shoulder Pull Downs
Rest 30 Secs
Metcon: 12 min
21-15-9 reps
HSPU
KB SDLHP
Ring Dips
21-15-9 reps
HSPU
KB SDLHP
Ring Dips
