Overhead Position series [shoulder &spine extension]
Perform: 3 Rounds of A1) + A2) + A3)

A1) Pec roll out + arm circles

Place the lacrosse ball on the outside of your chest (pec), apply gentle pressure and move your arm in half circles up and down. Find three different tight or sore spots to work on and perform 10 half circle arm movements per spot. 3 x 20reps / side
Demo Video:

A2) Laying Windmill with small plate
Keep the bended knee on the floor as much as possible. If needed, place one hand onto the knee to keep it from moving away from the floor. Relax and breathe through your stomach while performing this stretch. Keep your rotating arm as close to the floor as possible, move slowly, with control. 10 reps/side
Demo Video:

A3) Barbell Behind the Neck Press
Place an empty barbell on your back, with a comfortable grip position. Engage your core and squeeze your glutes while pressing the barbell overhead. Make sure your elbows are under the barbell and you are pressing in a straight line. 6 reps @ Tempo 3103 (3sec down, 1sec pause on the back, normal speed in the press out, 1 sec pause at the top)
Demo Video: