Get on it!

Soft tissue:
Foam roll:
Adductors
T-spine
Lats

Ball roll:
Glutes
Infraspinatus

Mobility:
10 1 leg supine bridge
10 Split stance kneeling adductor MOB
10 Wall hip flexor MOB
10 Wall ankle MOB
10 Squat to stand
10 Spiderman walk w/rotation
10 Cross behind OH lunge
10 Mo money

Warm up:
500 m row
2 minutes jump rope
250 m row
1 minute jump rope

Work out of the Day:

A1)  Front squats
50% x 3, 55% x 3, 60 % x 3

A2)  3 sets of 15 hollow rocks

B)  Chest to bar pull ups
3 sets of 7 reps

C1)  Pallof press ISO hold
2 sets of 6 (5 second hold)

C2)  Push up plank hold
2 sets of 45 seconds

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