Squats and dead lifts with some HSPU’s peppered on top. Work on the squat mWOD and if you have time the Over Head mWOD:
The Squat mWOD:
A familiar friend. Sitting with back on the floor and but flush against the wall. You know the rest.
Couch Sretch: (start watching at 2:20)
Also familiar. Top of foot against wall, knee on the floor…
And finally the Heel cord Stretch: (start watching at 3:15)
Do this with knee straight and knee bent.
The Over Head mWOD is:
Banded external rotation distraction (start video at 2:20)
* extremely important to wind up your wrist in external rotation BEFORE you stretch
Banded anterior chest stretch (start video at 1:50)
Banded shoulder distraction (sorry no video)
* wrap wrist in jump stretch band
* pull tension on the band
* step away from pull up rig
* while tension maintained in the band (it will feel like the band is pulling your arm out of its socket)- lie down in a prone position with chest and stomach flat on floor