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
