warm up
run 2 laps
shoulder prep
strength
back squat
5×60%, 5×70%, 3×80%, 5×[email protected] 95%
functional fitness
back squat
5×5 adding weight if form is solid
conditioning
10x
30s AMRAP burpees
30s rest
functional fitness
7x
30s AMRAP burpees
30s rest
stretch
shoulder extension
shoulder depression(watch video)
death stretch
shoulder depression video
