Warm Up
200m Run
:30 Samson (L)
:30 Samson (R)
10 Burpees
10 Air Squats
Shoulder Development (6 min)
4 Rounds (for quality)
:30 Piston Presses (per side)
:30 Bench Prone I’s/T/s/Ws (w/ light weight) :30 Mini band Wall Hand Steps (see 0:26 in video)
METCON (12 min)
For Time: 12 Min Cap
100 DB Thrusters
5 Burpees on the minute