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
16 Split Stance DB Curl to Press (8 then switch stance)
https://www.youtube.com/watch?v=aHWHnxm7sYE
20 Split Switch https://www.youtube.com/watch?v=15v_gKSKTF0
10 DB Power Cleans

Note: switch your split stance after 8 of the DB Curls/Press i.e. left leg forward, right leg back for 8 then switch stance to right leg forward, left leg back for the next 8.