Warm Up 

• 10 inch worms – watch video for proper inch worm form
• 20 air squats
• 10 bird dogs – go slow and controlled – watch video 
• 20 air squats

Mobility (grab your lacrosse ball) 

• Scapula Smash – 90 secs each side – Lying on the floor use the Lacrosse ball to smash your soft tissue around your shoulder blades or scapula, roll the soft tissue NOT the bone.  WATCH VIDEO for proper form. 

WORKOUT

AMRAP-10 (Set clock to 10 minutes)  – record number or rounds and reps to comments

• 10 – single arm alternating bent over row (5 on each side then switch)   – WATCH VIDEO for proper alternating bent over row.  Use light to medium weight, slow and controlled.  Do not jerk, keep back flat.
• 30 – Flutter Kicks – WATCH VIDEO