3 Sets:

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

Strength:

Skill:

• 3000m Row (Alt Partners every 200m)

In Remaining Time Complete:

• 7 Slam Balls
• 5 Box Jump Overs

*Partners Alternate after full rounds.  Ex. Athlete A completes 7 Slam Balls and 5 Box Jump Overs, then Athlete B performs 7 Slam Ball and 5 Box Jump Overs.  Once Athlete B completes their round then its Athlete C’s turn.  Partners will continue to rotate through each round until time hits 15 minutes.

• 10 Minutes Mobility—- Coaches choice

3 Sets:

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

Strength:

Skill:

• 3000m Row (Alt Partners every 200m)

In Remaining Time Complete:

• 7 Slam Balls
• 5 Box Jump Overs

*Partners Alternate after full rounds.  Ex. Athlete A completes 7 Slam Balls and 5 Box Jump Overs, then Athlete B performs 7 Slam Ball and 5 Box Jump Overs.  Once Athlete B completes their round then its Athlete C’s turn.  Partners will continue to rotate through each round until time hits 15 minutes.

• 10 Minutes Mobility—- Coaches choice

Strength:

Skill:

A) Mobility and Maintenance

Mobility

* 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