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)
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
Followed by: Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch-Grip Strict Presses (behind the neck)
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats
“Amanda”
For Time:
15-12-9
Burpees
Pull-ups
Power Snatch (95/65)