Today, select weight based on ability to perform 2 uninterrupted reps left, and then 2 uninterrupted reps right; Start at a challenging weight, and adjust down as needed to complete as prescribed. Rest as needed, and add a 2/1000 pause to any transition point that you are struggling with.
Then, lateral movement cool-down (Pick two):
Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.