Shoulder Rotations-15 reps
Sampson Stretch-3 30 second holds a side
4 Rounds of:
Seated Single arm Arnold Press-12 reps
Seated Shoulder Bombs-12 reps
Seated Front Raise
try sitting on a bosu Ball for stability
4 rounds of:
Rope face pulls-12 reps
Cable Lateral Raise-12 reps
camel Dance-10 reps a side
5 Rounds of:
30 Push Press
30 Double Under or 100 Skips
