Warm Up: 3 Min
2 Rounds 20 Secs at each station
Inch Worm
Floor Sweeper
Samson Stretch
Spealer Rows
Shoulder Development: 4 Min
3×8-10 of Victory
3×8-10 of Row
Technique Review / Workout Brief:
Metcon: 12 min
4 Rounds
20/16 Cal Row
10 Single Arm DB Hang Clean and Press (6 per arm)
6 Rainbow Ball Slams
10 Single Arm DB Hang Clean and Press (6 per arm)
6 Rainbow Ball Slams
