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See briefing here: https://www.youtube.com/watch?v=W4-2wyfea6c&feature=youtu.be

Warm-up

10 Reps Flow
20 Ankle bounces
25 ft. Bear Crawl
25 ft. Backward Bear Crawl
10 Down Dog to Cobra
10 Object Step-ups
5-10 Object Jumps

WOD

Partner Workout (or individual)

6-8 Rounds (each partner)
* I go you go one round each.
25 ft. Bear Crawl
8 Kick-Sits
8 Object Jump (ideally up, but over will work too)

Scoring
Time to complete workout.

Scaling
Scale the Kick Sit to a 25 ft. Crab Walk
Scale the jumping to Stepping up and over an object

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.