Warm Up: 2 Rounds
Shoulder Stretches, Samson Stretch, Later Lunge Stretch, Band Rows, Band Presses
W.O.D.: 3 Rounds 60 sec. per exercise with 20 sec. rest between rounds. Complete all three rounds at one exercise before moving to the next exercise.
KB Push Presses (men 40-50, women 15-30)
Push Ups (advanced on Medballs)
MB Slams (Dynamax Ball 10-20lb)
Row Goal Pace= 2:00 min. split itme