10 RDS FOR TIME: 10 Pull-ups or DB/KB Rows 10 Mountain Climbers Odd Objects: Rock, Bag of Sugar or Flour, Cinder Block MOBILITY:  Posterior shoulder smash with lacrosse ball - Lying on your back, place lacrosse ball on the posterior deltoid. Roll towards the affected shoulder to almost 90 degrees, putting pressure on the ball.  Place shoulder and elbow at 90 degrees then press palm to the floor, return to starting position, repeat. Hunt and peck for sore spots, spending at least 2 minutes on each shoulder 6am Click Here 8:30am Click Here 5pm Click Here