OMNI-Mobility Day 1

Mobility

2 Sets:
30 seconds Sleeper Stretch (per arm)
Rest no more than 60 seconds  

2 Sets:
10 reps T/S Rotation At Wall (per side)
Rest no more than 60 seconds

2 Sets:
30 seconds Doorway Lat Stretch
Rest no more than 60 seconds

1 Set:
Lax Ball Rollout Upper Traps - 1-2 minutes on each side,  
Lacrosse Ball Pec Release: 1-2 minutes for each arm.

Stability

5 Sets:
10 seconds Serratus Plank Presses
10 seconds Prone T Isometrics
Rest no than 60 seconds

Strength

3 Sets:
5 reps Low Trap Raise At Wall    
20 reps Plank Shoulder Taps (total)
8 reps Banded Lat Pull Down
Rest no more than 60 seconds