Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20
Every 3 Min x 3 sets:
Bench Press x Failure
Negative Chin ups x 10
3 sets till Failure
Dips
Front Plate Raises
DB Side Laterals
Alternating DB Curls
Barbell Rows
2 Min Rest