Crossbody Kettlebell Deadlift- Stand with your legs hip width or slightly wider. Set a mid-weight KB just to the outside of your left foot.  Hinge over, sending your hips back.  Reach across with your right hand, gripping the bell and standing straight up.  Now hinge again, placing the bell to the outside of your right foot.  While your are down, reach over with your left hand, grip the bell and stand up.  Continue like this, side-to-side, for 45 seconds.

Prone Swimmers- Lie on your stomach with your spine in a neutral position.  With your hands starting directly under your armpits, reach them up overhead.  Now sweep them out to the side and down, as if you were swimming.  Explore your range of motion and feel your shoulder blades glide through the movement.  Continue for 30 seconds.

repeat 3x