Post Warmup Mobility work:
LAX Ball or double LAX ball – with a partner, spend 5 minutes each working on overhead position with the ball in various sub-scap locations.
Try hips up and down, different hand orientations, different arm positions.
Partner – don’t let them get away with half-position, this needs to be somewhat uncomfortable to downright intolerable!
Deload Conditioning: 3 rounds not for time
12 Deadlifts (weight assigned by coach)
12 air squats – slow, no bounce
12 pushups – slow, no worm
12 ring rows – slow, no worm
12 doubleunders – even if they are one at a time
12 box jumps (height assigned by coach)
12 abmat situps