Monday, July 12

Warm Up (10 min)
2 rounds
20 Scap Push-Ups
30sec bows-n-toes
20 Push-Ups to full shoulder protraction (do claps if you can)
10 Squat to Stand

Skill/Speed (5 min)
As Fast As Possible
Row 500m

WOD (15min)
Bench Press
5-5-5-5-5

Cool Down (10 min)
Stretch whatever feels tight, or felt tight throughout the day
Joint Mobility (pick a joint and mobilize bilaterally - I am choosing the hip)*

*Mobilization means purposefully taking the chosen joint through its maximum range of motion WITHOUT any accompanying pain. Do it systematically by paying special attention to the joint being mobilized and its normal ROM (shoulder/hip are ball and socket and therefore have a broad ROM, while ankle and knee are much more limited).