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
Shuffle Burpees
Rainbow Ball Slams
Push Up Mountain Climber

Metcon: 16 mins
4 Round Rotating Tabata 20/10
Shuffle Burpees https://www.youtube.com/watch?v=57I94SxSVCs cones are set 2 mats apart
Rainbow Ball Slams https://www.youtube.com/watch?v=9kqGbwTpoKQ
Push Ups Mountain Climber https://www.youtube.com/watch?v=1jp8rX7q5Cg
KB Swings