Buy in:Med ball work. Using a light ball do 10 reps- chest pass, left arm dominant chest pass, right arm dominant chest pass, ball slams. Band shoulder work. Mobilize.
Complete 5 rounds not for time of:
Bench Press 10 reps@75%
Overhead Reverse Lunges (25/45) 8/side
Bike or Row (7 calories women,10 calories men)
Sprint the round and then rest as needed.