Different ways to target the back of the arm! Pick which one works for you

Warm up

 

Weak skill or strength missed for 15 to 30min then

 

wod if doing 15 minutes of work 

A.
5 Minute Row or Bike @ 60-65% effort 
Rest 60 seconds or 10 shoulder retraction in plank 
4 Minute Row or Bike @ 65-70%
Rest 60 seconds 10 shoulder retraction in plank 
3 Minute Row or  Bike @ 70-75%
Rest 60 seconds  10 shoulder retraction in plank 
2 Minute Row or  Bike @ 75-80%

 B. 2x 
15-20 snow angels, watch video below 🙂 face down do not lift head …only add small weights once move is mastered. 
10 hanging knee raises, external rotation during hanging please 
5 skin the Lindsay or should I say CAT
10 renegade rows…. weight not too heavy and core tight and no turning …. 🙂  
20 hip bridges ….. make sure full glut is firing 

Paradiso CrossFit Prehab – Reverse Snow Angel – YouTube

https://www.youtube.com/watch?v=Rwm7QgLllSA