400 meter run

+

2 rounds of :

20 walking lunges

20 jumping jacks

20 pvc pass thru

+

mobility :

- partner low back stretch

- banded shoulder distraction

Shoulder Press - 5 min wu + every 1:15 x 7 sets @ %'s listed.

notes :
- set 1 - 5 reps @ 50%
- set 2 - 3 reps @ 60%
- set 3 - 2 reps @ 70%
- set 4 - 1 rep @ 80%
- set 5 - 1 rep @ 90%
- set 6 - 1 rep @ 95%
- set 7 - 1 rep @ 100%

12 minute amrap
6 deadlifts 225/155
9 push press 135/95
12 toes to bar

notes :
- level 2 - 185/125, 95/65
- level 3 - 135/95, 65/45 + hanging leg lifts