Good day for shoulder mobility

3D breath
Foam Roll
Stretch - hamstrings and neck

FMS shoulder sequence mobility progressing to stability
Crocodile Breath - Mobility -20 breathes
Rib Pulls - mobility
Rib Pulls with Arm reaching - Mobility - making sure to take deep diaphragmatic breaths at end range
Arm Bars with side lying press 16kg 1/1 - Static Stability
SL DL 16kg Contra Lateral and Ipsy Lateral 8/8 - Static Stability
TRX Row 10 - Dynamic Stability
Overhead Band with reach 2 sets of 8 - Dynamic Stability

Shoulders definitely sat farther back after this. Hopefully it sticks.

Glute Ham Raise Iron Cross 3 , 3 ,3 Didn't use a assist band this time, getting better

ESD

30 Minute Airdyne AVg HR 154 Distance 9.56 MI

Overall nice easy day.