Warm-up (10 min.)
10 reps of Hip Flow
10 Alt. Cossack Squats
10 Speed Skaters
10 Fast Feet
Time to complete workout.
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.