Warm Up: 3 Min
30 Sec Push Ups
30 Sec Shuttle Runs E-W
30 Sec Plate Jumps
30 Sec Samson Stretch
30 Sec Inchworms
30 Sec Mountain Climbers

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

Technique Review / Workout Brief:

Metcon: 14 Min
10-1
Bench Press 115/75
Row or Bike For Cals
Russian KB Swings 53/35