Warm Up: 5 Mins
3 Rounds
7 Ring Rows
7 Burpees
7 Pause Squats
Shoulder Development: 5 Mins
5 Min AMRAP For Quality:
15 Bent Over DB Reverse Flies
15 Banded Rows
10 Wall Glides
Metcon: 14 Min Cap
4 Rounds For Time:
200 M Run
3 Wall Walks
6 Strict Pull Ups 9 DB Goblet Thrusters