Warm up

3 rds

5 swimmers

10 toe taps opposite hand to opposite foot in a push up position

15 palms up band pull aparts

20 total single arm high pulls

Skill/ strength

Hspu

4-6 sets of 5-8 hspu

Workout

20-15-10-5

Hspu

5-10-15-20

Shoulder to overhead

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