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WOD: 10 Rounds
5 Shuttle Runs (20m) (10m+10m)
10 V Ups
25m DB Walking Lunge or 25m Sled Push (70/50)
5 Devil’s Press (2×22.5/15kg))
10 Box Jumps (24/20)
2 x 20m Farmer’s Carry (2×22.5/15kg)

TARGET SCORE
Target Time: 30-40 minutes
Time Cap: 45 minutes

STIMULUS and GOALS
How to Pace: STEADY! Sets are moderately short, but rounds will be long due to the carries and sled push. Aim to keep a moderate and consistent pace from round to round and use the time between the movements as rest, not during.

How it should Feel: CARDIO!
This will be a long workout. Make sure the water bottle is filled and the music is up high.

WORKOUT STRATEGY & FLOW
Shuttle Runs: Steady, moderate pace (70%) while just focusing on breathing and smooth turns.

V-Ups: Non-stop here, so don’t hesitate and just get through them.

Lunges / Sled Push: Moderate weight so aim for a steady, non-stop walking pace that doesn’t blow up your legs or lungs.

Devil’s Press: Grind through these five reps continuously. It’s only five at a time, but that doesn’t mean try and sprint.

Box Jumps: 1 rep at a time while stepping down each rep. Control your breathing and be aggressive with your hip drive.

Dumbbell Farmers Carry: Lightweight but still will tax the body over time. Fast walking pace and the keep the heads tilted forward.

Strength & Skill
*Do a set every 2 minutes.

3 Zombie Front Squats @ 60% 1 RM Front Squat
3 Zombie Front Squats @ 65% 1 RM Front Squat
3 Zombie Front Squats @ 68% 1 RM Front Squat
3 Zombie Front Squats @ 70% 1 RM Front Squat
3 Zombie Front Squats @ 70-73% 1 RM Front Squat

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.