Warm Up
Shoulder warmups/PVC stretches
3x
10 PVC shoulder press
10 PVC push press
10 hollow rocks
10 jumping squats
Strength
Push press
10 mins. to build to 80%
(10 @ 30%, 6 @ 50%, 4 @ 60%, 2,1....)
then 6x3 @ 70%
WOD
10 min. AMRAP
10 box jumps 24/20
5 burpees
5 man makers 40/20
Post
Banded shoulders
Mobility ball - shoulders front and back