“Eighteen Wheeler”

AMRAP 18: 12/9 Calorie Assault Bike/Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar PureFit: AMRAP 15: 12 Calorie Assault Bike/Row 11 Wallballs 10 KBS 9 Sit-Ups MWOD: Psoas Smash:  with lacrosse ball or light KB on top of ball(more intense), position lacrosse ball a couple inches outside your belly button.  Smash into stiff spot on psoas. Elevate your knee and then internally and externally rotate your leg. Flex and straighten your knee.  1-2 minutes per side. Shoulder Release:  This is a highly effective mobility exercise for shoulder pain.  You will need a med ball 6-15lb, and a lacrosse ball. Lay on back and place lacrosse ball on tender tissue near the scapula, hunt around for tenderness.  Then place med ball on chest holding it will opposite arm. Then bridge up, breathe and floss the arm in an overhead position or scarecrow. Try to work on each side for a total of 90 sec, you can switch shoulders and break it up in intervals of 30 sec, if too intense.  Also, you can use a foam roller or tennis ball to modify itensity.