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
