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Watch briefing here: https://youtu.be/7E5GEJi50pE

Warm-up

10 reps Hip Flow
10 reps Quad Pose to Hip Lift

10 Air Squats
10 Push-ups
10 Sit-ups

5 Jumping Air Squats
5 Clapping Push-ups
5 Sit-ups

WOD

As far as possible in 15 min

3-6-9-12…
Jumping Air Squats
Clapping Push-ups
Sit-ups

Scoring
Rounds and reps completed in 15 min.

Scaling
Scale Jumping Air Squats to regular Air Squats
Scale Clapping Push-ups to regular Push-ups

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.