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Strength & Skill

Do 1 set every 2 minutes
5 x 3 Back squats @ 80%

WOD: AMRAP 15 Minutes
15 Dumbbell Box Step Ups (22.5/15) (24/20)
30 V-Ups
14m Dumbbell Walking Lunge (22.5/15)

*You may hold the dumbbell however you prefer for the step ups and lunges.

Target Rounds each set: 5+
Minimum Rounds before scaling: 4

How to Pace: STEADY! It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and establish a sustainable pace within the first two rounds.
How it should Feel: LACTIC ACID PARTY! Everything below your chest line will feel like it’s been pureed in a blender.

WORKOUT STRATEGY & FLOW
Dumbbell Box Step Ups: 1 dumbbell, and it doesn’t matter how you hold it, as long as it does not assist in the step up. Try and stay as close to non-stop as possible.
V-Ups: These may be the hardest part of the workout. Aim for fast 10s with a quick break to avoid burning out.
Dumbbell Walking Lunge: Like the step-ups, you can hold any way that feels comfortable. Stay steady and unbroken while focusing on breathing. Don’t pump through to fry your legs before returning to the step 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.