WORKOUT OF THE DAY:

MOVEMENT PREP:

A. foam roll lats & serratus, 1:00 side; lax ball shoulders, 2:00/side B. shoulder activation series - 2x: 5 bent over rows w/ 1s pause, 5 face pulls, 5 front raise to reverse flys, 5 lat push downs C. inchworm down, straight leg kicks back, broad jumps down, 10 scap push-ups

STRENGTH:

Pull-up, pronated grip (palms away), peak of 5.

*For those on bands, work down to as little band assistance as possible.

Wrap your thumbs around the bar. This is why:

CONDITIONING:

5 rounds, not for time: bear crawl, down and back; 1 hanging traverse of the pull-up bar in the garage door; crab walk, down and back; farmer's carry, down and back (KBs or DBs)