cross training:
30 min treadmill walking - recovery
dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
6 Standing wall serratus ant ex
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