warm Up

Jog for 5min
Shoulder Prep warm Up
Using a lacrosse ball, spend 6 minutes(3/side) rolling your pecs. You can do this against the wall, on hte floor with a block or against a post.

Shoulder Press
5-5-3-2 warm up
3×5 work sets Add 2-5lbs from last time

30 Kettle Bell Swings unbroken
rest 2 minutes
If you must break during the KBS, do 5 burpees during the rest for each break.

Partnered Shoulder Work
1. Stand with your chest against the wall. Have your partner slowly raise both arms behind you. Spend 2 minutes, doing 10 seconds pushing down, 20 s increasing stretch.
2. Laying on your back, arms out to the side, elbows bent 90 degrees. Have your partner hold your shoulder down and try to touch your palm to the ground. Spend 2 min/side moving through range of motion.