100 calories on bike, rower or ski erg.
90 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!
25 walking lunges +25 step ups+15 pull ups or 25 lat pull downs.
10 pvc pipe high hang power snatches: use a light bar or a pipe or whatever tool you choose
10 snatch lands. while bar is over head jump down to as low as you can. i can only go about 8” in depth.
100 reps of any exercises you choose.
SHOULDER REHAB: 300 REPS TOTAL OF ALL 5 exercises.
1 min hard 2 min rest x 10 rounds. measure meters.
stretch cool down.