Tuesday 1-1

warm up
5 minutes jump rope
5 minutes hand stands
shoulder mobility work

strength
shoulder press 3×5 or 5×3 if you have stalled

strength endurance
shoulder press 1×21 heavier than last time

conditioning
for time
run 800m
20 toes to bar
run 400m
10 toes to bar
run 100m
5 toes to bar

stretch
standing hamstring
figure 4
shoulder extension