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Warm-up (10 min.)

2 Rounds

Perform 3-point Shuttle Runs (runs to 10 m, touch ground, run back, run to 20 m, touch
ground, run back)
5 reps Hip Capsule Grind + Dog Pee

2 Rounds

Perform 3-point Shuttle Runs (like above, but this time at the 10 m, perform 4 Kick Backs , and at
the 20 m, perform 8 Lunges)
5 Reps Hip leg raise and Supine Plank (each side)

10 Stationery Step-ups
10 Alt. Step-ups
5 Wall Climbs

WOD

4 min. 5 Burpee + 3 Wall Climb
3 min. Shuttle Runs (20 m.)
2 min. Step-ups onto object
1 min. Plank Hold
2 min. Step-ups onto object
3 min. Shuttle Runs (20 m.)
4 min. 5 Burpee + 3 Wall Climb

Scoring
Reps accumulated throughout the workout. For the Shuttle Runs, count each 20-m
there-and-back as 1 rep. Plank Hold does not count towards the rep count.

Scaling
Find a height you are comfortable with for the Step-ups. Hold an object if possible.
Wall Climb: Scale to 6 Plank Get-down/get-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.