Working the Front Squat today, so how about a lil’ Front Rack mWOD.
The Front Rack mWOD:
PVC external rotations: (these are NOT shoulder dislocates)
Stretch Band external rotation: (start at 3:30)
* please pay attention to the location of the band (it’s between your hand and your ear)
* use opposite hand to pull elbow into ear
* side-step towards the shoulder not being mobilized
Stretch band elbow behind ear: (start at 3:55)
* goal is to get your elbow to go behind your ear
* you’ll notice the band is attached to a stationary object at waist level. If you’re not near the pull-up rig, you can simply loop the stretch band on your foot (same side). Just step on the band and then wind up your shoulder
FBO Fitness 