I've been fighting a groin/hip issue all week so I've been trying to recover from that. I'm still not 100% but I wanted to get some work in today so I focused on some high volume pulling, high quality pressing, lots of trunk stability, and lots of lumbo-pelvic integration.
Movement Prep
Serratus Wall Slides w/ foam roller
2x10
Quadraped T-Spine Rotations
2x8 ea
Quadraped Scap Pushups
2x8
Strength Work
TRX Rows
3x20
Mountain Climber Iso w/ Bosu
3x5@5s ea
Half-Kneeling SA KB Press
3x5 ea @16kg
Mobility/Stability
1A.) Assisted Leg Lowers
2x10 ea
1B.) Plank to Pushup
2x8
2A.) TRX Ham Curl+Bridge
2x8
2B.) PB Deadbugs
2x6 ea
3A.) TRX OH Squat
2x5@3311
3B.) Quadraped Rockers
2x10
4A.) Toes Elevated Toe Touch w/ Adduction (foam roller b/t knees; toes elevated 2")
2x30s
4B.) Iso Bridge w/ Adduction (foam roller b/t knees)
2x30s