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Warm-up (10 min.)

10 reps of Hip Flow

2 Rounds
10 Alt. Cossack Squats
5 Burpees

10 Speed Skaters
10 Push-ups
10 Fast Feet

WOD

Lucky Leprechaun

5 Rounds
17 Speed Skaters
17 Push-ups
17 Fast Feet (double reps)

Scoring
Time to complete workout.

Scaling
Scale the speed skaters to a lateral lunge.
Use load if possible for the speed skaters. (Water jug?)
Scale the height under the hands of the push-ups/drop to knees.

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.