WOD Tabata: 20 sec on, 10 sec rest: 4 min per exercise Slam Ball Wall Sit KBS 45/25 Plank MOBILITY Posterior shoulder smash - Lie on a lacrosse ball placed on the back of the shoulder. Hunt around for sore spots by rolling the lacrosse ball from the shoulder blade to the back of the upper arm. Once a sore spot is found, lie on your side(if possible) and work internal and external shoulder rotation. Do this by having the shoulder and elbow at 90 degrees. Then push your palm down to the ground, then the back of your hand to the ground. Repeat for 30 seconds. Find one more sore spot and repeat this process. Switch sides.