WORKOUT

24 Minute AMRAP
Run 200m
Then 3 rounds of:
5 Pull Ups or Body Rows
10 Push Ups or 5 Negatives
15 Squats
Compare to Jun 3

SKILL

Banded Dips on Rings. Correct use of bands, how to increase tension

BODYWORK

How I Unstuck my Thoracic Spine

In a standing position I start by rolling the spine down from top to bottom one vertebrae at a time until your hands reach your feet and back to standing again. Once you get comfortable with this you can ad some weight like some light DBs progressing to a barbell. As I roll the thoracic spine I also let the shoulders protract. Additionally hanging in a passive state on bars or rings could provide this space also, I would do whatever felt right that day.