warm up
run 2 laps OR row 250m OR airdyne 2min
shoulder prep from the board
strength
shoulder press
3×5 add weight from last time
strength endurance
using 70% of your heaviest set from above…
1×21 aiming for unbroken, if you must reset, rest exactly 1min between sets
conditioning
3 rounds for time
1 gym length burpee broad jumps
7 box jumps(30/24)
10 toes to bar
stretch
scalene stretch
door stretch
supine hamstring stretch
