Thursday Free Choice/Make-up Use this time: a) to make up for another day’s workout (Monday/Tuesday/Wednesday); b) to practice skills and movements like Olympic lifts, double-unders, and handstands; c) to work on strength training; d) to train your endurance with some running/rowing; e) or all of the above!

Mobility and Maintenance 1. Choose 1-2 thoracic mobility drills from KStar’s MobWOD and spend 5-10 minutes

2. Choose 1-2 upper extremity mobility drills from KStar’s MobWOD and spend 5-10 minutes

3. Choose 2-3 lower extremity mobility drills from KStar’s MobWOD and spend 5-10 minutes

Assault Bike Intervals Sprint 30 cals Rest Sprint 20 cals Rest Sprint 10 cals