Kelly and the band shoulder stretch - skip to 5 min to see some left-right comparisons.
link
64 inch standing box jump! That's how you do it. Link
Plyo box jump
Press 5 rm
+one set 20
10.9.8.7.6.5.4.3.2.1
Kettlebell swing *
Handstand push-ups
*Your goal here is a perfectly overhead American KB swing, eventually. You must be perfectly stabilized with a very tight core and butt, and have the shoulder mobility to go overhead. So do your band shoulder stretches! Last week the On-Ramp class all did one side together and the compared sides afterwards. Woa!