Warm Up: 3 Mins

30 Seconds at each station
In Place High Knees
Burpees
Mountain Climbers
Hollow Hold
Jumping Jacks
PVC Pass Throughs

Shoulder Development: 6 Mins

2 x Giantsets
15 Banded 90 / 90s
15 Victory Pulls
15 Bent Over DB Reverse Flies

Rest 1 Min

Metcon: 13 Mins

2 Rounds of:

6 Min EMOM
Min 1: M.E Shuttle Run (E-W)
Min 2: 15 Wallballs
Rest 1 Min & Repeat