Workout "TRIPLE AMRAP" AMRAP x 7 MINUTES 7 DBL DB Ground to OH (35/25)|(25/15) 7 Burpees 14 Sit-Ups -Rest 3:00- AMRAP x 5 MINUTES 5 DBL DB Ground to OH (35/25)|(25/15) 5 Burpees 10 Sit-Ups -Rest 2:00- AMRAP x 3 MINUTES 3 DBL DB Ground to OH (35/25)|(25/15) 3 burpees 6 Situps PureFit 3 Rounds:  4 Min AMRAP 8 DB Ground to Overhead 8 Pushups 8 Situps *** 1 Min Rest between Rounds*** MWOD PreWOD:  Yoga anterior shoulder stretch - Lie face down on the floor with arms perpendicular to body(like a cross). Roll the body to the right while keeping the arm in place to stretch the left anterior shoulder.  Take 3-5 deep breaths. The goal is to elongate the spine with inhalation and rotate into the anterior shoulder stretch with exhalation. Try to rotate a little further with each exhale. Repeat the above on the same side with the elbow bent at 90 degrees. Then repeat the whole cycle on the other side. PostWOD:  Shoulder Impingement Release:  This is a highly effective mobility exercise for shoulder pain.  You will need a med ball 6-15lb, and a lacrosse ball. Lay on back and place lacrosse ball on tender tissue near the scapula, hunt around for tenderness.  Then place med ball on chest holding it will opposite arm. Then bridge up, breathe and floss the arm in an overhead position or scarecrow. Try to work on each side for a total of 90 sec, you can switch shoulders and break it up in intervals of 30 sec, if too intense.  Also, you can use a foam roller or tennis ball to modify intensity.