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 – 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 Walkouts (Video)
3 Russian Baby Makers (Video)
10 AbMat Sit-Ups

Followed by: Barbell Warmup (empty barbell) (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

WOD

"HEARTBREAK KID"

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

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