See briefing here: https://www.youtube.com/watch?v=W4-2wyfea6c&feature=youtu.be

Warm-up

10 Reps Flow
20 Ankle bounces
25 ft. Bear Crawl
25 ft. Backward Bear Crawl
10 Down Dog to Cobra
10 Object Step-ups
5-10 Object Jumps

WOD

Partner Workout (or individual)

6-8 Rounds (each partner)
* I go you go one round each.
25 ft. Bear Crawl
8 Kick-Sits
8 Object Jump (ideally up, but over will work too)

Scoring
Time to complete workout.

Scaling
Scale the Kick Sit to a 25 ft. Crab Walk
Scale the jumping to Stepping up and over an object

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.

We have created two videos, the first is a shorter briefing so you can get a quick overview and then GO if you feel ready. The second is for those who feel they need a longer warm-up briefing:

1^st shorter briefing: https://youtu.be/ET3Kjp3LSJ8

2^nd briefing: https://youtu.be/4UvCQJrPWro

Warm-up (10 min.)

Hip/Squat Drills to Warm Up (use light-to-moderate KB):

1-2 Rounds
10 Slow Air Squats
10 Dynamic Pigeon Pose (5 each side)
10 Sumo Squats
10 Wall Squats (slow and controlled)

8 Broomstick Rotations overhead
8 OH Squats
8 Strict Sit-ups
8 OH Squats
100 m Carry
8 Sit-ups

WOD

5 Rounds

24 Sit-ups
100 m Object Carry (child/ladder/washing detergent jug!)
14 Overhead Squat (Broomstick/PVC)
Perform 1 round every 3 min.

Scoring
Complete workout!

Scaling
Modify the Carry to 20 walking lunges instead.

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.

Warm-up (10 min.)

2 Rounds

Perform 3-point Shuttle Runs (runs to 10 m, touch ground, run back, run to 20 m, touch
ground, run back)
5 reps Hip Capsule Grind + Dog Pee

2 Rounds

Perform 3-point Shuttle Runs (like above, but this time at the 10 m, perform 4 Kick Backs , and at
the 20 m, perform 8 Lunges)
5 Reps Hip leg raise and Supine Plank (each side)

10 Stationery Step-ups
10 Alt. Step-ups
5 Wall Climbs

WOD

4 min. 5 Burpee + 3 Wall Climb
3 min. Shuttle Runs (20 m.)
2 min. Step-ups onto object
1 min. Plank Hold
2 min. Step-ups onto object
3 min. Shuttle Runs (20 m.)
4 min. 5 Burpee + 3 Wall Climb

Scoring
Reps accumulated throughout the workout. For the Shuttle Runs, count each 20-m
there-and-back as 1 rep. Plank Hold does not count towards the rep count.

Scaling
Find a height you are comfortable with for the Step-ups. Hold an object if possible.
Wall Climb: Scale to 6 Plank Get-down/get-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.

Warm-up (10 min.)

10 reps of Hip Flow

2 Rounds
10 Alt. Cossack Squats
5 Burpees

10 Speed Skaters
10 Push-ups
10 Fast Feet

WOD

Lucky Leprechaun

5 Rounds
17 Speed Skaters
17 Push-ups
17 Fast Feet (double reps)

Scoring
Time to complete workout.

Scaling
Scale the speed skaters to a lateral lunge.
Use load if possible for the speed skaters. (Water jug?)
Scale the height under the hands of the push-ups/drop 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.