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)
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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
“Under Water”
3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (53/35)