500 meter row
Shoulder Rotations-10 reps
walk Out-10 reps
4 Rounds of:
Barbell Shoulder Press-20 Reps
Barbell Wide Grip High Pull-20 reps (same bar)
Bent Arm Dumbbell Lateral Raise-20 reps
4 Rounds of:
Cable front Raise-15 reps
Cable Lateral Raise-15 reps
Cable Shoulder Bomb-15 reps
4 Rounds of:
500 meter Row
50 Double Unders or 150 Skips
10 Inverted Push ups or Hand Stand push ups
Cool Down Stretches
