Run + shoulder rehab + climb

Run: 3–4 mi easy/conversational (don't pre-fatigue for the climb)

Climb: really light — easy vertical routes / sub-max bouldering, 45–60 min. No overhangs, no dynos, nothing near failure. Movement quality and shoulder feedback only; this is re-entry, not a session.

Rehab: band external rotation 3×15 · scapular retraction 3×15 · light face pulls 3×15

Order: run easy → light climb → rehab to close.

Intensity: Easy–Moderate