Warm Up: 5 Mins

2 Rounds or 5 Mins
15 Banded PVC Press Downs
15 Banded PVC Lat Pull Downs
10 Push Ups
10 Burpees

Shoulder / Back Development: 6 Mins

6 Minute Circuit
12 Banded Reverse Flies
10 / Side Single Arm DB Row (bent over on bench)
8 Reverse Grip Ring Rows

Metcon: 13 Min

13 Min AMRAP Ladder:
8 HSPU
8 Hand Release Push Ups
Row For Meters
*Rd 1 = 100 M, Rd 2 = 200 M, Climb 100 M each round until complete