Well some good news. My shoulder isn't destroyed like I thought it was. I've been icing it and foam rolling it. Tested the shoulder out and the shoulder isn't the problem.
Did some pushups from the knees and the pectoral muscle is definitely aggravated. I made a doctor's appointment for this Friday.
Strength Work -
Dynamic Effort Standing Press 8x3 on the minute (65% of 1 rep max)
I went with 58ish%.
85lbs 8x3
Metcon
15-12-9-6-3
Hand stand pushups (with band assistance)
GHD Situps
9:50
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