Warm Up – 6 Mins

400m Run
15 Air Squats
10 / Side Fire Hydrants
30 sec Samson Stretch (per side)

Shoulder Development – 5 Mins

5 Min Circuit (for quality)
8 Banded T’s/I’s/Y’s
8 per side FrontàOH raise w/ 2.5-5lb plates (with static hold)
8 Lying Prone Y Raises

Metcon – 15 Min Cap

20-18-16-14-12-10-8-6-4-2
MB Cleans
**30 Jump Rope After Each Round**