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)
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)
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ACTIVATION
Tempo Row – 4 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 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats
WOD
"SATANS WHISKERS"
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees