Complete 4 sets of:
Bamboo Press 15-20 reps
Rest 45 seconds
Single Arm Dumbbell Row 8-10 reps each arm
Rest 45 seconds
Shoulder Rotations 10 reps each direction
Rest 45 Seconds
Complete as many rounds as possible of the following exercises against a 5 minute running clock. Rest 2 minutes after each round:
Round 1:
30 double-unders
15 burpees
Round 2:
30 double-unders
15 wall balls
Round 3:
30 double-unders
15 Russian KB swings
