Ahh shoulders…

Warm Up:
2 minutes jumping rope, work on singles, doubles whatever
Shoulder Prep warm up

Strength:
Shoulder Press 3×5, use  the same weight and don’t miss a rep

Conditioning:
AMRAP in 7 minutes:
10 wall  balls
10 box jumps
10 sit ups

Stretch:
Death Stretch 2 min per side
Shoulder with band behind back 2 min per arm

Shoulder with band extended overhead 2 min per arm