with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
15 Good mornings
15 Front Squats
https://youtu.be/swgyIbCRO8Y : MobilityWod Shoulder
What you'll need:
Double Lacrosse Ball
Form: Metcon (5 Rounds for reps)
Stay Forward (vertical Forearm) as described in the video. If you can do this on the floor but not full ROM then use a yoga block to control range.
C / I: Metcon (5 Rounds for reps)
Like Form make sure you are forward and vertical forearm.