Warm-up
Pass Throughs x10
Banded Lat Stretch 60s/side
Samson Stretch 60s/side
Stationary Lateral Banded Walks 60s
Internal/External Single Arm Band Pressx15
Shoulder Press (3-3-3+)
70%
80%
90%
Add 5# to 1RM
Take 90%
Metcon (3 Rounds for time)
Every 5 Minutes for 15 Minutes(3 Rounds)
40 Cal Row
20 Toes to Bar