5:00pm - 7:00pm
Rest those legs and get those hands healed.

W.U.
Foam rolling
Shoulder circuit 20 reps
4 laps around turf
3 minute Jump Rope

W.O.D.
10-1
Ring dips or Box dips & Push-Ups

Gun Shop
M(35-45 metal plate) W(dumbbells or plate depending on the movement change the weight in order to maintain form 15lb-35lb).
5 rounds 10 reps
Biceps
Over Head Tricep Extensions
Push Press
Upright Row
1 running lap out side or 4 laps inside.