Lacrosse ball entire shoulder area subscap/rhomboids/infraspinatus etc. find something that hurts and stay on it – 5 mins each side (do this lying on the ground, put some bodyweight into it)
Quad smash – roll barbell over quads – 2 mins each side
Workout of the Day
20 Thrusters (135/93)
50 KB Swings (53/35)
60 Air Squats
70 Double Unders
Post your scores to the Whiteboard.