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WOD: 8 Sets
4 Shuttle Runs (20m)
8 Burpee Box Jump Overs (24/20)
-Rest 90sec between sets-

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

STIMULUS and GOALS
How to Pace: SPRINT! We’d like each round at 85-90% effort. This one’s volume is very low on purpose. We are dialing in these movements and keeping you game ready the Open!!

How it should Feel: GASSY! This one will get you out of breath about ½ in and then it’ll be over before you know it.

WORKOUT STRATEGY & FLOW
Shuttle Run: You should be finding a great rhythm, transition and speed for yourself on these by this point in the season! (especially with all of our practice of them)
Work to make each round a consistent time for these
If you don’t have room to do a shuttle sprint you can perform an 8/7 calorie sprint on a machine. This should take 30 seconds or less

Burpee Box Jump Over: Nonstop here. This is a great workout to practice what “game pace” would be for these.

Strength & Skill:
For Time: (2 Times Through)(x2sets)
5 Clusters @ 60-65%
4 Clusters @ 70-75%
3 Clusters @ 80-85%
2 Clusters @ 85-90%
1 Clusters @ 90-95%
*Rest 3 Minutes between sets.

*Cycled or fast singles

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.