A) 2 minute row or Air Dyne1 minute roll out upper thoracic
1 minute Banded distraction on Rig
8-10 total x Hawaiian Squats (https://m.youtube.com/watch?list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE¶ms=OAFIAVgF&v=Ya7sdSAt1Hg&mode=NORMAL)
1 minute Runners stretch (lunge position)/side
10-15 Kettlebell Hip Drives
1 Length per side of side shuffle
1 length Samson Stretch
B) 10 rounds for quality:
50 foot Sled shoulder Press 140 lb/90 lb (https://m.youtube.com/watch?v=mZlzPwLoXF0)
50 foot Sled rope pull 140 lb/90 lb
Rest as needed
