Warm Up 2

Use this warm up for pull, engage and capacity

2-3 rounds
50' Bear crawl (experiment with straight leg/ low/ high/ sled variations)
10-15 light good mornings (experiment with weight position - along legs, at chest, at hips)
:30 isometric DB row hold in Plank L + R (5-8 seconds)
8-10 Kneeling Slow tempo reverse flys (5-8 counts up and down) Experiment with various pull variations, single arm ring row, bent over barbell barbell, etc)