2 rounds:
Banded shoulder press, 10 reps
Lying dumbbell internal rotation, 8 reps/arm
Single-leg bounding, 100 ft
Mobility
Foam roll T-spine and lats
Scap floor slides, 7 reps slow
Box shoulder stretch, 3 sets of :20 with :20 of rest between sets
Lax ball roll pecs, 1:30 per side
Performance
4 rounds (supposed to be 5 rounds) = 21:52
500m row
10 push press @ 75 lbs
20 box jumps @ 24"
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