Workout: Pulling, Climbing, Twisting

I've been a bit at sea since finishing the 10-week sample program in Infinite Intensity. I figured I'd revise it slightly and go through it again, but haven't gotten around to the revisions yet, so have been picking and choosing workouts while I waffle. Last week I found myself on a GPP/core day, but without enough time to do both. I didn't want to pick one over the other, so this is what I came up with:

• Body Rows x 30 seconds
• Mountain Climbers x 30 seconds
• Weighted Russian Twists x 30 seconds
• Rest x 30 seconds
• Repeat 10 times

Set things up so you can move between exercises without rest. I felt this one in a bunch of different places for a few days: hips, upper back, lower ribs, obliques (really noticed it sitting up sideways to get out of bed the next morning). Some notes:

• The closer you are to the floor on the body rows, the more challenging they are, but they still aren't nearly as hard as pull-ups. Still, they are a good movement and work the muscles a bit differently. And if you're babying a shoulder that doesn't like going overhead at the moment, they are a nice substitution. If you prefer pull-ups but can't do 10 good circuits of them you can do negatives after you run out of gas (jump to the bar and lower yourself) or static holds (perhaps jump to the uppermost position, hold, lower halfway, hold, lower and hang, keeping shoulders activated).
• To do mountain climbers, assume a push-up position. Sprint in place, pistoning your knees to your chest as fast as you can while keeping good form. The less your butt bobs up and down, the better. The closer your knees get to your chest, the better. The faster, the better. If you haven't done these before, you will find them surprisingly tiring.
• To do weighted Russian twists lie on the floor with your knees bent like you're about to do sit-ups. Holding a medicine ball with both hands, bench press it to the fully extended position and hold it there. Now do a partial sit-up and hold. From this position, keeping the medicine ball extended, twist back and forth, first bringing the medicine ball towards the floor on one side, then the other, maintaining tension throughout your core. You can do this without the ball to make it easier (just clasp you hands). You can do it on an incline bench to make it harder.