Bike 3 Minutes
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20
3 Sets till failure with 2 Min Rest
Dips
DB Bench Press
Front Plate Raise
Rear Lateral DB Raise
Hammer Curls
15 Min AMRAP:
5 Pull ups
10 Swings @70/44
20 Lateral Hops Over Bench
30 Crunches