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Tabata Intervals

Lateral Box Jump Overs (24/20”)
Parallette L-Sit
Parallette Pass-throughs
Kick Back Box Jump Overs

To be done 30 minutes before class

Back Squat (to a box)
5-5-5-5-5

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 5 and repeat for 5 total sets at the same weight. Go heavier than when we did 8 reps on 3/13.

For time:
30 Muscle ups

– Re-test this benchmark. Sub 3 minutes is a good time.

Do Beyond Rx’d programming for the day.

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.