CONDITIONING:
5 rounds, for time, of:
500 Meter Row/Ski
21 Kettlebell Swings (70/53)
15 Dumbbell Push Press (50/35)

SHOULDER HEALTH/CORE:
3-4 rounds of:
20 COS Reverse Flyes
20 COS 90/90 Plyometric
20 Side Bends/Side

Both crossover movements done with bands attached to the floor.