Warmup
100 Push-ups for quality
-Then-
2 Rounds
10 Big arm circles forwards
10 Big arm circles backwards
10 Side to side arm swings
Workout
10 Rounds
3 Strict pull-ups or 6 single arm sandbag bent over row, each arm
6 Sandbag shoulder to shoulder (right shoulder, up over head to left shoulder is 1 rep)
5 Vertical jumps
Accessory
Seated butterfly stretch for 2 min
and then