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See briefing here: https://youtu.be/Lo_nD4yb5vI

Warm-up

2 Rounds

Min. 1: 10 Air Squats + 20 Shoulder Plank Taps
Min. 2: 15 Lunges + 5 Push-ups
Min. 3: 20 Lateral Air Jumps (pretend to jump over something)
Min. 4: 5 Jumping Lunges + 5 Burpees

WOD

21-15-9
Jumping Lunges (double reps)
Burpee Jump over object (barbell height)

Scoring
Time to complete workout.

Scaling
Scale Jumping Lunges to regular Lunges
Scale Burpee to Kick Back

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.