MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)
Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)
Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)
Wrist Stretches – :30s in each position (Video)
Banded Hamstring Distraction – 1:00 each side (Video)
Pigeon Pose – 1:00 each side (Video)
ACTIVATION
Tempo Row – 3 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
3 Burpees
3 Box Reps*
*Round 1 – step up and down. Round 2 – jump up, step down. Round 3 – jump up, jump down.
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)