Baseline:
ROM Drills ~10minutes

3 rounds - 200m run (or 100 singles jumprope), 5x push press (45#), 5x push ups, 5x pull ups, 5x PVC shoulder dislocates

Warm up to 70% (used 95#) 1RM push press

Strength:
Push press - 3 reps 10x at 70% (used 95#) 1RM push press

Work Capacity:

AMRAP in 15 minutes - 20x ball slams, 20 step ups, 200m run (or 100 singles jumprope)

Durability:
50x sit ups, 30x barbell good mornings (45#)

Stretch + Hydrate & Fuel