AMRAP 15: 25/18 Calorie Row /400m Run 20 Box Jumps 24/20 15 Overhead Squats (115/80) PureFit: AMRAP: 12 min

12 Calorie Row/ 400m Run

12 Box Step-ups

12 OH Banded Squats/ Air Squats

Mobility WOD:   We encourage you to do all programmed mobility exercises.  We all have different mobility strengths and weaknesses.  As you go through each day's WOD pay attention to which exercises work best for your weaknesses.  Add them to the daily mobility WOD several times a week until your weakness becomes a strength. Each day this week we will do one mobilization that can help back pain indirectly.

1. Iliacus kettlebell smash -  the iliacus is a hip flexor, helping pull the thigh to the abdomen. When the iliacus is tight, an anterior pelvic tilt occurs. This adds strain to the lumbar spine that gets accentuated with weight lifting.  Smashing the iliacus can help "elongate" the muscle to allow a more neutral spine position to occur.  Place a small kettlebell upright on the ground.  Lie face down on the ground with the kettlebell handle just inside the anterior hip. The handle should run the same direction as the hip bone.  Floss the iliacus by slowly abducting and adducting the leg.  Once you find a sore spot, internally and externally rotate the leg.  Contract your abs for 5 seconds, then relax into the kettlebell handle for 10 seconds. Repeat until a change is noted in the tissue or for a max of 2 minutes. Spend 2 minutes on each side.  If the kettlebell is to difficult, a lacrosse ball can be used instead.
2.  Banded Overhead Distraction -  Place band on pull up bar. Hook right wrist through band and grab both ends of band. Do not just grab the end of the band.  Use left hand to bias right arm into external rotation so palm is facing up.  Keep right arm locked in external rotation. Create tension by sinking your hips back and lowering your torso toward floor.  Contract and relax and try to distract shoulder into new end ranges.