1 mile Run 30/21 Calorie Row 25 Box Jumps 20 Clean & Jerks (115/80)   MWOD:  Tricep Smash and stretch

1. Using a racked barbell or foam roller, smash length of tricep. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate the lower arm in circles. Work the entire tricep from the back of the elbow to the shoulder.  Switch sides.
2. Place band around rack at waist height. Wrap a hand in the band.  Keeping palm face up,pull band across your chest while leaning over at the waist.  Allow band to pull your arm across your chest and stretch the back of the shoulder.  Pull the band away from the rack using only the shoulder, hold for 3-5 seconds. Relax letting the back pull the arm back to the post for 8-10 seconds. Repeat 5-7 times. Switch sides.