21.1
3 rounds as warm-up:
5 scap push-ups
:10-:20 relaxed hang from bar
10 steps toe walk
10 steps heel walk
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5:00-10:00 standard practice/warm-up – limit total reps, this is a shoulder fatigue workout…
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For time w/15:00 cap:
1/3/6/9/15/21 wall walks
10/30/60/90/150/210 double-unders
*so 1/10, 3/30, and so on…
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5:00-10:00 coach-led mobility