METCON
13min Partner Row for Meters
Rotate every 300m
ASSISTANCE
Banded Scap Work
10 reps at shoulder and hip height
Y,T,M, Rotation, Press
20 reps at shoulder height
W to Y, Archers, Snow Angels
METCON
15min AMRAP
6 Shoulder To Overhead 115/75
9 Pull Ups
12 Russian Twists each side 15/10