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PART A: WOD

25 minute AMRAP
480m Run/ 500m Row/ 500m Ski/ 38/30cal AB
3 x Wall Walk/ HS Walk 10m
10x Lateral bound (each side)
– Rest 2 min –

Details:
• Jump side to side (over 1m Mat object)
• Push off from one leg, land on opposite leg
• Keep knee stable and control landing position
• No stopping. Quick rebounding jumps.
• Focus on explosive lateral push-off and balance

Zone 1-2: The target HR for the 25min should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.

Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle. ”

PART B: Foam Roller and Mobility

Roll:
Sub Scaps
Lats
Hips
Lower Back

Stretch:
Front Rack on Rings
Long Stretch OVH
Glutes
Lower Back
Straight Leg Neural

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.