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 2 Minutes for 5 Sets:
Bench Press 5 Reps @70%
Barbell Row 6-8 Reps
3 sets ea. till failure
Dips
DB Rear Lateral Raises
DB Side Lateral Raises
Barbell Curl
Rest 2 minutes between each set
Bike Intervals
3 Rounds
:10Work / :20Rest
:20Work / :40Rest
:30Work / :60Rest