One of the few types of bully stretches to decrease pain and improve position of the shoulder in order to prevent overuse injuries.
Run 800 meters, then 3 rounds NOT for time:
20 band pull-aparts with external rotation (thumbs out)
8 muscle-up rows
6 reps of a sink mobilization in the rings (hold 5 seconds each rep)
After completing 3 rounds, perform 15 reps of the laterally distracted hip mobility on each leg.
Workout of the Day
kettlebell swings (53/35)
Perform 50 KB swings, then 50 thrusters, then 10 muscle-ups. Then perform 40 swings, 40 thrusters, 8 muscle-ups. . .etc. This workout is capped at 25 minutes. If you can’t do muscle-ups, you will do 14-12-10-8-6 ring pull-ups or feet elevated ring rows instead.
Post your scores to the Whiteboard.