2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:40 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
3 Rounds @ steady
250m Row
7.62m Overhead walking lunge L arm*
7.62m Overhead walking lunge R arm*

• Pick a weight that allows you to keep the DB in a good position overhead. You can keep the same weight throughout or build the weight up on each set.