Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Workout 3 SETS 35/25 Cal Bike/row/ski 40 Alt. Hang DB Snatch (50/35)|(35/20) -Rest 2:00 b/t Sets- PureFit Warmup:  8 Turkish Getups, no weight WOD:  3 Sets 25 Cal Bike/Row/Ski 25 Alt. Hang DB Snatch -Rest 2:00 b/t sets- MWOD PreWOD:  Shoulder Capsule Mobilization:  Using a lighter kettlebell, lay on your back.  With right hand, push the KB into air, full extension.  Elevate hips in the air, move shoulder blades out of the way, pull right shoulder to the mat ( similar to bench press position) Keeping midline engaged, lower hips to the ground.  There should be no space between shoulder and mat. To keep your elbow straight, take left hand and brace right elbow. With shoulder pulled to the back of your capsule externally rotate your hand slowly, then rotate internally. 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.