-3 min bike
-3 min row
Workout 2: 4 rounds
Scale the arch up using weight belts, bands and/or sled straps attached to the pull up bar, portable pull up bars or stall bar. Scale difficulty by adjusting body angle. More vertical = easier. More horizontal = more difficult. GHD machine = most difficult
WORK: 5 to 10 Arch up https://www.youtube.com/watch?v=LZimS-ucFgc
1) Sit up to at least horizontal.
2) Lift the chin at the top of each repetition.
MOBILITY: Standing Weighted Oblique Stretch 30s each side
Basics are in this dumbbell side bend video https://www.youtube.com/watch?v=_bVcLMlYZM8
1) Keep the knees straight.
2) Focus on moving only directly to the side.
3) Allow neck to lengthen
4) Keep feet firmly planted
5) do now allow shoulders to rotate