warm up
5 minutes of jump rope work
5 minutes of handstand work
Open Gym, or…
strength
shoulder press 3×5 add weight from last week
strength endurance
1×21 heavier than last week
Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24″ box
stretch
shoulders
shoulders(yes again!)
standing hamstring
OK,OK for shoulders do overhead with external rotation and scalene.
