Front rack series Perform:

3 Rounds of A1) + A2) + A3)

A1) Scapula Mobility
Spend 3-5 minutes roling the scapular with a lacrosse bal. Spend at least 30 seconds working on each tight spot, applying gentle pressure Once you feel the tension releasing move on to the next spot
Demo Video:

A2) Tricep Mobility
Spend 2-4 minutes roling your triceps, using a barbel Make sure to not rol on your elbow joint If there is a sore spot, spend 30 seconds gently massaging that area before moving on to the next area.
Demo Video:

A3) Banded front rack mobility drill
Loop a band around your foot and hand, place your elbow onto the bar at shoulder height. Slowly and gently use your foot to create external rotation. Complete 6-8 reps per side, breathing as your press down on the band.
Demo Video: