Pull some weight!

Soft tissue:
Ball roll:
Chest
Tris
Infraspanatus
QL
IT bands
Calves

Mobility (2 rounds):
10 Lying shoulder rotation
10 Spiderman walk with rotation
10 Pass throughs
10 Mo money

Warm up:
2 minute jump rope
500 m row

3 rounds:
10 Ring rows
10 push ups
10 KB swings
10 GHD sit ups
10 Reverse lunges

Work out of the Day:

Weighted Pull ups
1-1-1-1-1-1

Post loads and thoughts to comments.

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