Brant has one more day.

Warm-up:
2 min Jump Rope
1 min Double-Unders
Ido Portal’s Shoulder Work: (video below)
10-15 reps/arm external rotation
10-15 reps/arm lateral raise(to 45deg.)
10 rotations + 10 forward and backward w/ 10sec hold

Strength:
Press 3×5

Conditioning:
2 minutes Max Rep Double-Unders
2 minutes Max Rep Push-ups
2 minutes Rest
Repeat

Stretch:
Shoulders 5 Ways (see video) 1 min each

Party:
I’m (Brant) heading out on Thursday to Florida for some military training and I will be gone for four months. Come down Wednesday night and have a beer instead or lifting barbells at 7:30. You can work out at 6:30 and stay for a beer. I hope to see you there.