16.3 has been announced and this one is going to get SPICY and quick! Be at your best with this customized mobility warm-up and cool down, courtesy of Tara.

3, 2, 1, GO!!!

Mobility Warm Up

10 Scapular Wall slides

10 Band Pull Aparts 

5 Cat/Cow

-Then-

3 Rounds with empty barbell

5 Good Mornings

5 OH Squats

3 Snatch Pulls

3 Power Snatch

Cool Down

Foam Roll : Lats, T Spine, Quads

2x 10 Cat/Cow Poses

Sleeper stretch x 1 min each side 

Thread the needle x 1 min each side 

Supine Twist  x1 min each side