500m row, Easy, 15 Burpees, Slow
Perform all of the below for about 2-3 minutes each.
A. Thoracic Spine Foam Roll
-Place a foam roller on the floor behind you, sit on your glutes, and lean back on the roller. Bring your arms over your head and place your hands together. Arch your back over the roller, and slowly return to the starting position.
Repeat several times, and then lift your butt off the floor and move backward and forward on the roller.
B. Lunge/Hip Sequence
-Assume a lunge position, right leg forward, with your right hand on your foot and your left hand on the floor. Push your right knee out as you rotate your body left. Now drive your hips back, straightening your right leg. Switch legs and repeat.
C. Couch Stretch/Psoas
-Back your right knee into the bottom of a wall and move your left leg into a lunge position, knee bent 90 degrees. Raise your torso and hold that position. Switch legs and repeat. After performing a few Couch stretches, assume the couch stretch again, while holding this position twist your torso in the direction of the forward leg and hold for several counts.
D. Banded shoulder Distraction
-Anchor the resistance band around a secure rack or a pole that is elevated and then wrap the other side around your wrist. Make sure that it can securely pull your Shoulder Joint forward into Protraction and that the band is not to tight that you can not pull into shoulder retraction. Step backward away from the rack and allow the band to gently pull on the arm and shoulder joint.
10-9-8-7-6-5-4-3-2-1 Reps for time with a 20 minute Time Cap:
Pull-up (any style)
Push-up (any style)
Situps (any style)
You have some freedom to increase your level of difficulty, however don’t choose to make one movement really difficult and another really easy. Go with the flow, don’t rush the workout, AND stick with the degree of difficulty that you choose!
Pull-up: strict, chest to bar, weighted, etc.
Push-up: HSPU, deficit HSPU (2-plates max), Strict chest to deck, feet inclined, etc.
Situps: weighted GHD, GHD, weighted abmat, abmat, russian twist, etc.