Core Tabata: Floor wipers/R-Twists/Hollow rock

-Rest 3min-

24/20/16/12/8/4

Overhead Squats 75/45

Pull-ups

Wall ball shots 20/14

Block Strength/Recovery day

Row:5k

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…)