Scaled to Fit Marko & Yaohui

Rest Days and Half-Intensity Weeks are a crucial part of the training. Without rest and recovery, the body will not develop and improve.
Rest-Day Recommendations
Active Recovery & the Difference Between Rest Days and Recovery Days 
Rest Days & Half-Intensity Weeks
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Too much training and too little mobility happen too easily. After the light warm-up, we focused 15 minutes on a shoulder flexibility routine. Which should become a daily routine.
15 Minute Shoulder Flexibility Routine
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Quick sweat through two 10-minute As Many Rounds As Possible exercises with a 5-minute break in between. Front Squats and Burpees followed with Calorie Row and Push-Ups. Attention was given also to the importance of Warm-Ups.
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Two 12-minute Every Minute on the Minute exercises with a 6-minute break in between was quick but efficient work-out. Strict Pull-Ups, Burpees, and Toe-to-Bars followed by Devil Presses and Dumbbell Thrusters. Scaling went both ways.
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Plyo Push-Ups and Posterior Chair Planks warmed up for the WOD with Double-Unders, Pistol Squats, and Push-Presses. Pistol Squat offered a wide variety of scaling to choose from. 
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With all the exercises and work-outs, it is easy to forget the most essential part of the training, Mobility. This time we did a set of 11 moves that stretch and massage muscles that are usually hard to reach.
The Program: Stretching for Hard-to-Reach Muscles
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