We have created two videos, the first is a shorter briefing so you can get a quick overview and then GO if you feel ready. The second is for those whoe feel they need a longer warm up briefing:

1^st shorter briefing: https://youtu.be/ET3Kjp3LSJ8

2^nd briefing: https://youtu.be/4UvCQJrPWro

Warm-up (10 min.)

Hip/Squat Drills to Warm Up (use light-to-moderate KB):

1-2 Rounds
10 Slow Air Squats
10 Dynamic Pigeon Pose (5 each side)
10 Sumo Squats
10 Wall Squats (slow and controlled)

8 Broomstick Rotations overhead
8 OH Squats
8 Strict Sit-ups
8 OH Squats
100 m Carry
8 Sit-ups

WOD

5 Rounds

24 Sit-ups
100 m Object Carry (child/ladder/washing detergent jug!)
14 Overhead Squat (Broomstick/PVC)
Perform 1 round every 3 min.

Scoring
Complete workout!

Scaling
Modify the Carry to 20 walking lunges instead.

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.