Tuesday 12-11

warm up
run 2 easy laps
shoulder prep from the board

skill/strength
3×5 pull ups(either negatives, kipping, strict or weighted depending on your ability. 1min rest between sets.

strength
Shoulder Press 3×5 adding weight each set. You may need to start micro loading your press. That is, jumps of only 2-3 lbs instead of 5 or 10!

conditioning
10 min AMRAP
complete this carrying a plate(45/25) which may only be set down between rounds. if you must set it down, or drop it, do 5 burpees right then.
run 100m
10 OH squats
10 box step ups(20/16)
10 OH walking lunges

stretch
arm overhead with external rotation
scalene stretch
supine hamstring