Watch the briefing here: https://youtu.be/5IjgRSiWu2k
Warm-up
First Half of Chris Hinshaw Running Warm-up
Jog 200-400 m.
Dynamic Flexibility
*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)
*Ankle Rotations (10 R and L, clockwise and counter-clockwise)
*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles
Hip Mobility
*Side High-knee Karaoke drill (10 yards on each side)
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over
imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest (“Figure 4″)
10 Object Jumps + 10 Object Cleans
WOD
AMRAP 20 min.
Run 200 m
15 Object (Mb) Cleans
15 Object Jumps/Step-ups
Run 200 m
15 Object Jumps/Step-ups
15 Object (Mb) Cleans
Scoring
Total rounds and reps completed. Count each 200-m Run as 1 rep.
Scaling
Scale the Mb/Object Cleans to Walking Lunges.
Find something that you can comfortably jump/step up onto.
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.
