1. Begin laying on the floor with the arm pit laying across a foam roller.
2.  Moving toward the hip; use opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the back until youre at your hips

Foam Rolling: Lateral Line

1. Begin laying on the floor prone with the underarm laying diagonally on a foam roller.
2.  Moving toward the center; use opposite arm and both legs to pitch, roll, rock, and slide along the large muscles of the chest.

Foam Rolling: Upper Anterior Line

1. Begin laying on the floor prone with the upper back laying horizontally on a foam roller.
2.  Moving north and south; use both legs to pitch, roll, rock, and slide along spine between the small of the back and the base of the neck.
3. Stop along the way to use the roller as a traction device to create extension through the T-Spine and Rib Cage

Foam Rolling T-Spine

Upper SMR

1. Begin lying on your back inline on a foam roller .
(supporting your hips, spine, and head)
2. Open shoulders and elbows to 90deg each, palms facing the sky.
3. Allow gravity to assist the stretch along the anterior arm line, and begin to sweep the arm up and straight, reaching all the way "overhead"
4. keeping the palms facing up, begin to close the arms back down, aiming your elbows for your ribs.
5. repeat.

Shoulder Sweeps on Foam Roller

1. Begin in a tall Plank
2. With control, reach one arm out as far away from you as you can and return 
3. Without losing position, alternate between arms.
-coaches note: try to imagine holding a glass of water on your back without spilling.

Alternating Three Point Plank

1. Start in beast w/ 4 points of contact
2. Maintain integrity of shape while lifting one arm off the floor
3. Return to floor and alternate arms.

Static Beast Position Front Reach

- Start hanging from a pull up bar.
- Raise the knees as high towards the chest as possible
- Tuck the feet in close to the body early in the movement.
- Return to a long hang, repeat

Hanging Knee Raise

Upper Dynamic Warm Up

- Complete as many high quality,  strict pull ups as you can, leaving 1-2  "in the tank"

Pull-ups

- To be done immediately after the pull up set
- Using the means needed, start this position in the top of your pull up, chest a close to bar as possible
- Hang until the chin drops below bar

Pull Up Iso

Tall Kneeling DB Overhead Press

Supine Dumbbell Pullovers

Hanging High Pulls

Murph Pull Up A

1. Moderate Incline
2. Brisk Pace
3. Nasal Breathing Only

Incline Cool Down

W1/D3  Pull Up Prep

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W1/D3 Pull Up Prep

More workouts from Erik Bartell