Monday 2-4

warm up
run 2 laps
shoulder prep

strength
back squat
5×60%, 5×70%, 3×80%, 5×1@ 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