A.
Four sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

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

In teams of four, with only 1 person working at a time, complete the following:
300 Kettlebell Swings
200 Dumbbell Push Press
100 Strict Pull-Ups
100 Box Step-Overs with Dumbbells
1600 Meter Medicine Ball Relay

A.
Three Sets:
Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Bilateral Hip Bridge x 10-12 reps @ 2011
Rest 45 seconds

B.
Four sets for times of:
20 Wall Ball Shots
20 Kettlebell Swings
Rest 2 minutes