11.28.2025

Warm Up for shoulders
1. Shoulder Circles x 10 in each direction
 2. PVC Kneeling Lat Stretch x 3 w/ :10 hold
 3. Hanging Scap Raises x 10
 4. Banded Straight Arm Row x 20
 5. Kettlebell Windmill x 6-8 on each side 
 
Partner workout
"Heavy Metal"
For Time 
100 reps of 
3 KB swings 53/35
2 KB squats
1 each side KB push press
your partner will chip away at the reps while you run or row 400m