Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 245
Chinups -3x7 @ BW

1-Arm DB Bench - 2x2x6 @ 80
Cable Row - 2x10 @ 120

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x(6/side) @ 135

Physical Therapy

Shoulder rehab stuff

Tempo

Full dynamic warmup

30 min
32x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 195
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 70
Face Pull - 3x10 @ 80

1-Leg RDL - 2x3x8 @ 90

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Plate Pinches - 2x3x25s @ 3x10

Tempo

Full dynamic warmup

30 min
32x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 235
Chinups -3x6 @ BW

1-Arm DB Bench - 2x3x6 @ 75
Cable Row - 3x10 @ 105

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3x(6/side) @ 125

Band Walks - 4x30m
Shoulder Band Walks - 3x20m

Wrist Roller - 2x2x4 @ 27.5

Tempo

Full dynamic warmup

30 min
25x60m (rest until 120bpm)