1) 250 jump squats

*Every 1:00 until you finish, perform 8 hspus, starting at 1:00 (scale) **Scale squats: reduce number to 150 or 200. Scale HSPU to 5, then to 3 as needed. Or do HR push ups

2) Shoulder death circuit:

:45 palms facing forward (hands moving back and forward as quickly as you can. no bend in elbows.) :45 palms facing backwards (hands moving back and forward as quickly as you can. no bend in elbows.) :45 internal/external rotation alternating :45 swimmers (hold arms like goal posts, rotate arms so that palms face the floor, then back up to goal posts) 1:00 arm extended at your sides hold (no elbow bend) Goal is to go continuously without stopping.