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Strength & Skill

*Do a set every 3 minutes.

20 Dumbbell Bulgarian Split Squats @ 60%
16 Dumbbell Bulgarian Split Squats @ 70%
12 Dumbbell Bulgarian Split Squats @ 80%
8 Dumbbell Bulgarian Split Squats @ 90%
6 Dumbbell Bulgarian Split Squats @ 100%

*Complete half the reps on each leg

WOD:

2 Rounds
15/12 Calorie Row / Run
8m Dumbbell Overhead Walking Lunge (30/22.5)
15m Handstand Walk
30m Sled Push (65/57)/ 100m MB Run

-rest 3 minutes-

2 Rounds
10 Shuttle Runs (15m) (100m run)
10 Hang Dumbbell Snatch (30/22.5)
50 Double Unders
30m Sled Push (65/57)/ Walking lunge 30m MB

**Sled weight = total weight (sled + added weight)

TARGET SCORE
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: GRIND! These 2, 2 rounders are designed to beat you down slowly. Everything is doable for a non-stop approach, so use the time between to catch a quick break. Aim for consistent round times and sets to stay within the target time. The second workout looks easier, and it is, which also makes it dangerous when your body is already taxed. See if you can match your intensity across sets.
How it should Feel: PAIN! It’s like you swallowed a bunch of Drano, and it cleaned you right out. Nothing like that empty feeling.

WORKOUT STRATEGY & FLOW
Row: Fast, quick pulls off the start and then settle into a moderate pace (75%). The goal should be to finish under 55 seconds while winding down the final 2 calories,
Dumbbell Overhead Lunge: Strong and stable overhead position while focusing on mid-line stability. This better be unbroken and alternate shoulders each round.
Note: if you do not have the space for 25ft, complete 8 Single Arm Dumbbell Overhead Forward Lunge
Handstand Walk: If you are comfortable, aim for unbroken; if not, break into 2-25ft sections.
Note: Recommended Scaling Option for today = 15m bear crawl OR 20 Handstand Shoulder Taps Wall Facing. If your goal is to work towards Handstand Walks in the future, sub the Shoulder Taps!!!
Sled Push: Both should be non-stop regardless of weight or distance. Don’t run with the sled. Just stay moving and focus on breathing.
Note: scale to 30m Sandbag Carry on shoulder if you don’t have access to a sled
Shuttle Run: Stay moderate with it. It goes by faster than you think. Focus on relaxing your shoulders/hands to prepare for the following grip movements.
Hang Dumbbell Snatch: Unbroken through each round. Be aggressive with your hips and breathe at the top.
Double Unders: Unbroken! Lay the rope down after each set to avoid a tangled mess.

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.