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Strength & Skill

*Do a set every 2 minutes.

20 DBL DB/KB Reverse Lunge (10 each) @ 6/10 RPE
16 DBL DB/KB Reverse Lunge (8 each) @ 7/10 RPE
12 DBL DB/KB Reverse Lunge (6 each) @ 8/10 RPE
8 DBL DB/KB Reverse Lunge (4 each) @ 9/10 RPE
6 DBL DB/KB Reverse Lunge (3 each) @ 10/10 RPE

WOD: 17min AMRAP

5 x Handstand Pushups
2x Bar Muscle Ups / 5 x Chest-2-Bar
10 x KB Swing OVH (32/24)
5 x Box Jumps (high)

*Every 4 rounds perform 200m Run/ 250m Row

STIMULUS and GOALS
How to Pace: GRIND. Nothing should be too much. You should be able to complete each movement in 1 set. Try flow from one movement into the next with little to no rest. Any rest periods should be saved for the end of each round.
RUN, push on the run to try and get the HR up nice and hard and then rest for a little before continuing into your next set of 4 rounds!

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.