312.566.7201

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