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Mindset:
“Be the kind of person that you want people to think you are.”
–Socrates
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Nutrition:
While we’re on the topic, it’s also important to match your post-workout glucose intake to your workout intensity and current body composition.
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Movement:
A. MWOD:
Coaches choice but open up the T-Spine. Use a foam roller, lacrosse ball, or stretches to open up people’s T-Spines.
B. Skill Work:
Half Tabata This (4 rounds of :20 of work, :10 of rest, finish one movement before moving on to the next):
Nose and Toes Double Unders
Russian Kettlebell Swings (No Rx weight, but keep it light to focus on aggressive hip lockout/glute activation)
Air Squats
*Total time = 8 minutes.
C. WOD:
Two Person Round Robin:
20min AMRAP –
10 Box Jumps (24/20)
10 Wall Balls (20/14) to a (10 ft./9 ft.) target 10 KB Swings (53/35)
In this AMRAP, you and your partner will alternate movements. For instance, rounds 1 & 2 will look like this:
Round 1:
Partner A – 10 Box Jumps
Partner B – 10 Wall Balls
Partner A – 10 KB Swings
Round 2:
Partner B – 10 Box Jumps
Partner A – 10 Wall Balls
Partner B – 10 KB Swings
*YOU MUST STAY WITH YOUR PARTNER until their reps are finished. No hovering over the next movement.
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Recovery:
Quad/Glute Smash
Couch Stretch/Pigeon Pose
