Welcome to the ROD Athlete Program! Please read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Please post your results, good or bad to us via the comments or my email.   : )   A): 8 min EMOM of: 10 kb Push Press (not max weight!! 75%) NOTES: Make sure of form. Don't over scale this for yourself, if your arms can't maintain an upright and externally rotated position it's too heavy. Concentrate on contracting the entire body tight when the kb is at its highest. (Come grab a coach to show you through this move). B): 15-20 mins MOBILITY WORK on at least two of the following areas: - the Lats (get a ball in here) - the Triceps (rumble roller!!) - the Glutes (hit the high hip area before getting in the whole butt-ock!) NOTES: always in mobility you should spend a good amount of time on each side. Aim for 2-4 mins per side on each area.      Post Results To Comments or my Email..