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Strength & Skill:

*Do a set every 3 minutes.

10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 6/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 7/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 8/10 RPE
10 Double Kettlebell Front Rack Step Ups + 10 Double Kettlebell Front Rack Heel Elevated Squats @ 9/10 RPE

WOD: 2 sets
AMRAP 90 Seconds
100m Run
Max Burpee Box Jump Overs (24/20)
-rest 90 seconds-
AMRAP 90 Seconds
10 Burpee Box Jump Overs (24/20)
Max Distance walking lunges (every rep counts)
-rest 90 seconds between sets-

TARGET SCORE
Target Reps each set: 15+
Minimum Reps Before Scaling each set: 10

STIMULUS and GOALS
How to Pace: CHALLENGE! Going through each AMRAP twice will be tough, think moderate/fast push pace effort that’s controllable and repeatable. We want to be consistent and non-stop during the entire work duration (90 seconds). Test pace on the first time through and possibly look to increase a little into the second time around.

How it should Feel: LACTIC ACID PARTY! The combination of the constant leg drive will give you the “wobbles” after. Be sure to shake it out during the rest and roll out good after this one.

WORKOUT STRATEGY & FLOW
Lunges: try to stay moving the whole time.

Burpee Box Jump Overs: Smooth and steady to avoid blowing up and not being able to recover. Just move with little to no rest between reps.

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.