Warm Up – 6 Mins
2 Rounds of :30 sec each:
Hollow Hold
Easy Assault bike
Samson stretch
Banded Good Mornings
Moderate Assault Bike
Split Jumps

Shoulder Development – 6 Mins
4x :30seconds each (with quality)
Bent over DB Lateral Raise
Banded Overhead Press
Kettlebell Z Press

Metcon – 15 Mins
4 x 3min AMRAP
12 Lunges (total)
15 Sit-Ups
*1min Rest b/n Rounds*