Today is meant to be a learning experience that allows you to add a (p)rehab and strengthening resource to your arsenal that has been refined and standardized through use at many collegiate athletic programs and sports rehabilitation programs.
-20 cat cow stretches
-20 scapular pushes
-2 min rocking table stretch (thoracic bridge series step 1) https://www.youtube.com/watch?v=LShZtfxPBV8
WOD: Spend 45 minutes exploring as many exercises as you can in the Thrower’s Ten series.
Prioritize the banded exercises if you have a band with light enough tension that it does not stress your joints. The weight can be a hammer, rock, dumbbell or anything light enough for you to manipulate with out stressing your joints. For most people this will be 2-10 lbs.
Throwers 10 sample links as follows: