Open/Close shoulder hollow body drill
5x5: on the bar hold hollow body for 5 seconds then opening the shoulder for 5 seconds
WOD:
4x400 m sprints @ 90%
-rest 2 min between splits
*25 burpee penalty for every split that varies from your first split by 10+ seconds
Mobility:
Ball on 1st Ron
Palpate sub scapula w/ball
Unglue tricep with ball
Ball on external rotators
Ball on Pec
Roll out lat
