GOMAD 34

Yesterday I drank a gallon and today I am starting late so I may only get a half in.  I decided to do  brief workout today to keep the blood flowing.  Yesterday I rolled out on a lacrosse ball for about 30 minutes and it really did wonders for my back pain.  I programmed the workout I did today keeping my back pain in mind.  My back hurts when I flex my hips so I am avoiding squatting and deadlifting for a week or two. This turned out to be a real gasser, I was really gasping for air and the workout took less than 10 minutes. Here it is:

For Time (pull ups are strict pull ups, no kipping as to avoid my acute back pain exacerbated by hip flexion)
10 pull ups
Run 50 meters
5 clapping pushups
Run 50 meters
8 pull ups
Run 50 meters
5 clapping pushups
Run 50 meters6 pull ups
Run 50 meters
5 clapping pushups
Run 50 meters
4 pull ups
Run 50 meters
5 clapping pushupsRun 50 meters2 pull upsRun 50 meters5 clapping pushupsRun 50 metersDone!I really like pull ups followed by sprints.  Something about it really pushes me to that burning lung/vomit threshold point.  Good stuff.I then worked on handstands a bit and stretched my hip flexors.