Warm-up
0-5:00
Briefing
5:00-10:00
Arm Swings
Leg Swings
Band Pull Aparts
OH Band Pull Aparts
Internal Elbow Rotations
External Elbow Roations
Turkish Get Up (1-1-1-1-1)
Metcon (No Measure)
3 Way Shoulder
(Front, Lateral, Reverse Fly)
3×20/20/20
Evil Wheels 4×10
Side Bends 4×15/15