For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault Bike
*35/25 Calorie Row for bike substitute
OR 400m run
PureFit:
For Time: (As always, scale as needed:)
100 Single Jump Rope
750 M Row
40 Wall Ball
20 Cal Assault Bike
MWOD:
IT Band- lacrosse ball smash. With a lacrosse ball, while laying on your side and place ball on side of high hip (TFL), apply body weight and slowly flush out the lateral part of thigh. Floss your leg at the knee when you find a tender spot, take 90 seconds to smash IT Band from hip to knee. Repeat on other leg. Couch Stretch: mobilize in this position 1-2 minutes per leg, remember to activate glute and keep an upright torso. Breathe!! A little tidbit: the majority of people should be able to achieve this position without pain or restriction. If this is not the case for you, your quads and hips are tight. You can loosen the restriction and change the tissue through this exercise and other hip opening mobilizations.
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