30 minute YRG session + some Inside-Out stuff
The 100 (100 swings 50R/50L, 100 presses 50R/50L)
Swings-2 sets of 20L/20R, 1 set of 20 DARCs -16kg
Presses-2 sets of 10R/10L/10R/10L, 1 set of 10R/10L
Ballistic arm circles: 4kg x 20 forward, 20 back, 8kg x 5 forward, 5 back, each arm.
The ballistic arm circles (I'm conditioning the shoulders for some throwing patterns) make my shoulders feel pretty damn good.