Warm Up
30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) Band Pull Aparts
c) Band Upright Row
d) Band Row
e) Hollow Hold
Strength Circuit
4 Rounds
8-12 Bench Supported DB Row
8-12 Single Arm Half Kneeling DB Strict Press
8-20 Push-ups
Rest 1 minute