Shoulders
PREP: 3x 1:00 each side shoulder distraction 10-meter bear crawl square 10 light alternating dumbbell presses w/2-3-second hold at top STRENGTH: Press 1 x 5, 1 x AMAP CONDITIONING: 3 rounds 6 push presses, 25#-1/3 body weight (mechanics determine load) 30 double-unders or 20 tuck jumps CASH OUT: 3x 10 ring rows 10 bandy pull-aparts MOBILITY: Shoulder distraction Triceps stretch Strength -used 95lbs got 7 on set 2 Condition - 6 pp @95lbs and 30 single unders (I can do double unders once my bodyweight agrees with my strength etc)