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WOD: AMRAP 20 Minutes (at easy/moderate recovery pace)
100m Single Arm Kettlebell Farmer’s Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row
100m Single Arm Kettlebell Front rack Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row
100m Single Arm Kettlebell OVH Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row

TARGET SCORE
NO target score! Just move through easily and moderately.

STIMULUS and GOALS
How to Pace: STEADY! This is another longer, moderate piece designed to promote recovery, create blood flow, make you sweat, and help with soreness.

How it should Feel: CARDIO! And some MUSCULAR ENDURANCE! Do NOT hold high intensity in this. Keep it aerobic and just stay moving.

WORKOUT STRATEGY & FLOW
Single Arm Kettlebell Farmer Carries : Going single arm here so make sure to keep the shoulders square and to walk in a straight line versus drifting towards which arm the dumbbell is in.

Bike/Row OR Ski/Jog: Think as close to fast pace as you can here without it completely derailing your carries.

Single Arm Kettlebell Front Rack Carry: Key here will be to find a position that is comfortable but active here for the front rack. Try to make it so that it’s not just resting on our shoulder but you are having to work to keep it there.

Single Arm Kettlebell Overhead Carry: Same idea as Farmers Carry in terms of making sure that you are staying square while only have one working arm. Keep that arm locked out actively pressing upwards.

Strength & Skill

Perform 1 round every 2min
DBL Reverse Lunges
30x DU’s
1 set x 10 each side
2nd set x 8 each side
3rd set x 6 each side
4th set x 4 each side
5th set x 2 each side

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.