3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

3 Sets:

• Wt. Pull Up x 5
• 30-45 Seconds Jump Rope Practice

Skill:

• 10 Sumo Deadlift High Pull 95/65
• 15 Lateral Jump Over Bar
• 20m Bear Crawl

• 10 Minutes Mobility—- Coaches choice

3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

3 Sets:

• Wt. Pull Up x 5
• 30-45 Seconds Jump Rope Practice

Skill:

• 10 Sumo Deadlift High Pull 95/65
• 15 Lateral Jump Over Bar
• 20m Bear Crawl

• 10 Minutes Mobility—- Coaches choice

Strength:

Skill:

A) Mobility and Maintenance

Yoga Class

* 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.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be 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.

• 10 Minutes Mobility