Thoracic Spine Openers

Every Minute on the Minute for 12min
1) Overhead Bamboo Hold x 45sec
2) Alternating Pistols or Cossack Squats x 10-12 reps
3) Core x 45sec V-ups, Tuck-ups, Seated Pike, Strict Toes to Bar, L-sit, Hollow Hold, Plank Hold

Workout of the Day
Option 1- Bike Workout
Option 2- Rowing Workout
Option 3-
1000m Run or Row
40 Walking Lunges
40 Russian Twist (weighted or unweighted)
40ft Seal Walk
80ft Suitcase Carry L
80ft Suitcase Carry R
40sec Plank Hold
1000m Run or Row

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