GPP/recovery work:

Circuit (4 times through):
Jay Fry bench stretching
16kg KB bench x 20
Doubled mini face pulls x 20
Shoulder stretching

Box jumps (18" + 16kg per hand):
3 x 8

Calf raises (32kg per hand):
4 x 25

Lateral lunges:
BW x a bunch

Conditioning and bench setup are improving. I can't make my arms shorter so I have to arch more.