Weekly Recovery WOD

Mobilization

Mobilize traps with lacrosse ball (video :34s) and work on back flexibility laying over foam roller: 20s hold with roller just below shoulder blades, mid-back, and lower back. 

Shoulder strengthening: 3 round of:

12 single arm shoulder press with band; each arm (video 2:05; shows both hands but do single arm)

12 banded external rotations with arm bent 90° (video 8:00)

Glutes/hips/lower back strengthening: 3 round of

15 windshield wipers (on each side)

16 single legged good mornings (8/leg)

FIRE sequence: 3 rounds of:

15 hollow rock to super man (video 0:54s)

1min waiter’s walk per arm

12 KB halos in each direction

Hip stretch: seated forward fold (2min: do not force position; video 0:40s)

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