CFC Every 5 min. x 5 sets 200m run/row/ski 20 Box Jumps 15 2 Hand DB Push-Press (35/25) 5/5 Single Arm Ring Rows PureFit Every 5 min. x 5 sets 100m run/row/ski 10 Box Jumps 10 2 Hand DB Push-Press (35/25) 10 Ring Rows MWOD Posterior shoulder capsule mobilization:  Lie on your back with 25 or 35# KB in one hand  with arm extended and shoulder at 90 degrees(flexion).  Allow the KB to push the humerus through the back of your shoulder.  Gently rotate the hand in and out. Spend 1-2 minutes on each side. Calf Smash on Barbell: 1-2 minutes per leg, keeping foot neutral, then floss by externally/internally rotating foot. This can be done on the foam roller if too intense with the barbell