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Accessory:

Shoulder Accessory 

0:30 Max reps banded external rotation

0:10 Transition

 

2 Sets each arm

 

Directly into…

0:30 Max reps banded internal rotation

0:10 Transition

 

2 Sets each arm

 

Partner-assisted shoulder smash

0:30/side

 

Endurance:

2:00 Ski for max cals

1:00 Rest

2:00 Bike for max cals

1:00 Rest

2:00 Row for max cals

1:00 Rest

 

3 Rounds for total calories

 

 

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