Shoulder Internal Rotation

Important for that muscle up transition, those burpees, and even toes to bar as you reload for the next rep.

Skip to minute 3. At cfot, set up a barbell on the cage about 3 feet off the ground, turn around and contract relax as you slowly lower yourself. Keep the shoulder back, which is easier said than done. 5 minutes.

Then spend 2 minutes on each calf to recover from the 200m sprints and get ready for some burpees.