Tues. 12-18

warm up
run 2 laps OR row 250m OR airdyne
2min shoulder prep from the board

skill
spend 10 minutes working HSPU

strength
shoulder press 3×5 add weight from last time

strength endurance
1×21 heavier than last week.  micro load if necessary: go up by 1-2lbs.

conditioning
3 rounds for time
1 gym length burpee broad jumps
7 box jumps(30/24)
10 toes to bar

stretch
scalene stretch
door stretch
supine hamstring stretch