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Conditioning Day

• A:
  Every 3 minutes, for 12 minutes (4 sets):
  20 Walking Lunges with Dumbbells or KettlebellsGo as heavy as possible each set.
• B: WOD
  Tabata Row for Calories or 800m Run
  Rest 60 seconds
  Tabata Wall Ball Shots
  Rest 60 seconds
  Tabata Burpees
  Rest 60 seconds
  Tabata Hollow Hold or Rocks*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
• C:
  Three sets of:
  Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111
  Rest 60 seconds
  Single-Leg Glute Bridges x 10 reps each side
  Rest 60 seconds

• 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.