Monday having been top heavy and Tuesday having been bottom heavy, today I was pretty much sore all over. I decided to do something that would use all of my muscles without really working any of the major groups. The perfect solution: running and situps.

Since I don’t have much of a workout to share, I thought I’d share what I do for my warmup and my mobility. Normally I take a 5-prong approach to my workout: warmup, strength, conditioning (the WOD), daily ab challenge, and mobility. Warmups are always dynamic movements; mobility is static stretching. The PVC movements are included in every warmup — as is some kind of initial full body blood pumper (such as running, jumping jacks, double unders, etc) — but the other movements change up depending on what is sore and what I’ll be working that day. Today my arms and hamstrings were the most sore, which is why I selected what I did.

I’ve found this approach to be a HUGE game changer in terms of my mobility and recovery. My hip flexors are no longer rock hard; I can actually do a full squat with my feet should width apart and only 15-30 degrees out. Instead of having massive adhesions in my forearms, they have normal soreness, the kind that goes away within a day or two. I attribute a lot of this to the PVC movements and the fact that I do couch and pigeon stretch after every single workout.


100 single unders

4x garage, bear crawl

2x garage, inch worm

15 air squats

*15 pass through (aka shoulder pass)

*15 good morning

*15 overhead squat

*these are done with a PVC bar



400m run

50 ab mat sit ups



1min each, calf on post

*1min each, couch stretch

*1min each, pigeon stretch

1min up dog

1min child’s pose

1min each, triceps stretch (holding small kettlebell)

*done after every workout