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WOD: 6 sets
10x 20m Shuttle Run/ 15/11CAl AB
15/11 Cal AB / 250m ERG
15m Handstand Walk / 4x wall Walk
-Rest 2 minutes between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 15 seconds
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Stimulus is moderate-high pacing into short/high-skilled gymnastics while under heavy duress. Start off a little light on the pace and then slowly increase as you groove in. Get your heart rate back down during the break, and don’t sell out until the final set.

How it should Feel: GASSY! Running into a bike and then going inverted will have you all out of whack. Stay calm and control your breathing, or you won’t survive.

WORKOUT STRATEGY & FLOW
Shuttle Run: Push pace effort here while aiming to slow down the final run to prep for the bike.

Erg / Bike: Get the wheels turning and ramp it up for the first few calories before settling into a moderate push pace effort (80%). Aim to finish under the 50-second mark.

Handstand Walk: Unbroken! Take a deep breath, and then go for it.

Strength & Skill: Midline Madness

EMOM
Min 1: 10x Toes-2-Bar/ T-2-Rings
Min 2: MAx Abmat/ GHD Situps 20Sec

x 6 Rounds = 12min

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.