Saturday 2-23

warm up
5min jump rope
5min hand stands
shoulder prep

strength endurance
Accumulate 10x your bodyweight in overhead squats
you may do 10x body weight
20x 50%
40x 25% etc.

conditioning
3x
row 500m
20 toes to bar
run 600m(2 laps)

stretch
supine hamstring
calves/ankles
shoulder extension
shoulder challenge