Click here to watch briefing: https://youtu.be/JvdorlEuptA
Run 200-400 m
15 sec. Supine Plank
15 sec. Side Plank – R
15 sec. Side Plank – L
200 m Run
20 Good-mornings – hold object if possible
30 sec. Supine Plank
30 sec. Side Plank (15 sec. R + 15 sec. L)
Time to complete the workout.
Modify Run to 20 Walking Lunges
Scale Side Planks to knees
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.