Thursday 12/27

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.