Focused shoulder mobility
2 10x each
Pass through's
Shuttle runs
Lunge with twist
Strength
5x1 split jerk
Conditioning
For time
21 strict press 75/115
Run 400m
15 strict press 75/115
Run 400m
9 strict press 75/115
Recovery
Row 500m at 2:10-2:20 pace
20 wall slides
Alexander shoulder stretch
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