Strength
Shoulder Press (3×5 deload)
5 reps each @ 35%, 45%, 55%
Alternative: 3×5 @ 60-65% of last week’s set
OPTIONAL SUPERSET: Accumulate 20-30 seconds of Static Ring or Box Hold (3 sets)
Conditioning
3 Rounds for Lowest* Reps:
1 min. Max Ball Slams (mod weight)
1 min. Russian KB Swings (53/44)
1 min. Burpees
1 min. Rest
*Count total reps consecutively each round, your score is the number of reps from LOWEST round
Cool-Down
Partner Shoulder Stretch, 1 min
Partner Pancake Stretch, 1 min