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Block 1: 20 mins
For this block, complete a 2:00 EMOM alternating back and forth between the odd group and the even group. Complete the reps of both exercises in the 2:00 and use the remaining time to transition to the next group. Repeat this for 10 rounds (5 each).
Block 2: 22 mins
This block is a metabolic conditioning block. Find a good pace to move through the given exercises and take the allotted rest time before restarting. Get as many rounds in as you can in 22 mins.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Wall Mobility/Internal RotationWarmup — InfraspinatusDumbbell Shoulder PressPlank Ball TossesDumbbell High RowKnees to BowsV-UpSingle Leg V-UpBall TossDumbbell Single Arm High Pull
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