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Part A: WOD

20-18-16-14-12-10-8-6-4-2
Dumbbell Overhead Reverse Lunges (2×22.5/15kg)/ Or Barbell OVH reverse Lunges 45/30kg
GHD Sit Ups (OR 2x Abmat Sit Up)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY! While the GHD might provide a little separation, the majority of time will be spent on the dumbbells, which means those who are competent with overhead position can really separate themselves from their peers. If you are confident with your overhead stability and capacity then this is a great workout for you to capitalize on.

How it should Feel: MUSCULAR ENDURANCE! This workout is all about how long your shoulders can hold on supporting load overhead and midline stability. Practice your lunge steps before the workout begins and have a plan for how many steps you can take before resting. Ideally you can do 10, 9, 8, and 7 steps on the first 4 rounds before turning around. But if you have to rest more, that’s okay, just adapt with a plan you can aim for. Get WARM before this workout and do any extra mobility that might help your thoracic spine and shoulders open up a little more.

WORKOUT STRATEGY & FLOW
Double Dumbbell Overhead Walking Lunge: Consistent, steady steps in line with what you typically do is the obvious here since steps are counted and not distance. Remember the dumbbells cannot touch (unless it is very brief then apart again). Think about punching the ceiling and getting a hand placement on each that you can sustain with a little less of a balancing act DO NOT GO TO FAILURE BEFORE THE LAST FEW ROUNDS.

GHD Sit Up: These are somewhat of a “break” in the workout. Just be smooth here. If you need to break that’s okay. Don’t rush them. Use them to allow your shoulders to recover a bit then get back to work.

Part B: Gymnastics

30sec work/ 20 sec rest
30 sec HS Hold
30 sec L-sit Hang
30 sec Ring Hold Support – Lsit
30 sec Ring Support Bottom
30 sec Hollow Rock
x2-3 R

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.