A. 10 Second Banded Sprint w/ Someone Pulling you back (Resistance sprint is what I”m looking for) rest walk 3 min x10
+
Row 15 Seconds 2 100%
Rest 1:45       avg 1:32-1:35 splits
x10
+
Shoulder Drills From PT

PM
A. Power Clean 10 Singles @ 172-182lbs rest as neede btwn lifts minimum 2 min  all !0 reps @ 172lbs
B. Back Squat 5×10 @ 65% 1rm rest 2 min btwn sets     160lbs
C1 Reverse Hyper 6 reps rest 1 min x5  50lbs
C2. Glute Ham Raises 5-6 reps rest 1 min x5 *Add Weight if Possible
C3. 8 Single leg Romanian Deadlifts w/ Rearfoot Elevated on bench 86-8 reps each leg rest 1 min btwn legs  x5   35lb Dbs
+
21-18-15-12-9-6-3
UB Wall Ball Tosses 20lbs
Cal AB
+
A1. Foam Roll Calve 2 min x3
A2. Banded Ankle Dorsi Flexion Stretch 2 min each ankle x3
B1. 2 Min Foam Roll Quads x3
B2. 5 Sissy squats x3

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