Warm up
3 rds
10 PVC pass through
20 Cossack squats
10 PVC ohs
Then
3 rds
10 sa hp each side
15 bent over lateral raises
20 band pull aparts
Strength
10-10-10-10-10
Rebounding shoulder to overhead
Workout
39-33-27
Air squats
Shoulder to oh
21-15-9
Burpee bar hop
Ohs