WARM UP
3min Erg
Then
3 Rounds
5 Strict Burpee + Shoulder Primer
10 Air Squat + Thoracic Rotation
15 Banded Good Morning
WORKOUT
28min Clock
1200m Run
Then
AMRAP In Remaining Time
10 Dumbell Push Press Left Arm 22.5/15kgs
30 Air Squats
10 Dumbell Push Press Right Arm
30 Calorie Assault Bike
*rest 60secs
COOL DOWN
400m Walk
5min Shoulder Flow