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PART A: Strength & Skill

*Do a set every minute.

10 Sets
2 Back Squat @85-90% 1RM Back Squat

PART B: WOD

30m Single Dumbbell Overhead Walking Lunge (30/22.5kg)
30m Handstand Walk/ 6 wall walks
45 Toes to Bar
30m Single Dumbbell Overhead Walking Lunge (30/22.5kg)
30m Handstand Walk/ 6 wall walks
45 Toes to Bar
30m Single Dumbbell Overhead Walking Lunge (30/22.5kg)

*switch arms on lunge every 15m

TARGET SCORE
Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
Target Time: sub 15 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s a chipper to end the week and this one is going to test our grit and shoulder stability. Approach with a moderate pace that you know is sustainable across these large sets. Shoulder and core endurance will be pushed so be cautious and break early on to avoid prolonged rest down the line.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Smart, calculated sets with short rest is what we shoot for so we don’t get to the finale with nothing left.

WORKOUT STRATEGY & FLOW
Single Dumbbell Overhead Walking Lunge: Weight will be very heavy and it doesn’t get easier as fatigue builds. Aim for 30-45ft unbroken sections unbroken before stopping and switching arms.
—–if you don’t have the space for 30 ft section then complete as 30 reps in place

Handstand Walk: Just chip away with a steady effort through these. Don’t fry your arms and take strategic breaks at intervals as needed. We want at least 15-25ft segments to start. If you can’t go that confidently, scale the distance back so you can finish the walk under 3 minutes.

Toes to Bar: Quick sets here with the goal of completing 10+ reps at a time. Remember smooth is fast on these!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.