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PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

9 Wide Grip Bench Press @6.5/10 RPE
7 Wide Grip Bench Press @7/5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
7 Wide Grip Bench Press @8/10 RPE
9 Wide Grip Bench Press @7/10 RPE

SuperSet:
2 Sets
10 Tempo Single Arm DB or KB RDL (5 seconds down, 5 seconds up, per arm)

PART B: WOD

6 rounds for time:
5 Strict Ring Dips
3 Ring Support Tuck Ups

SCALING OPTION
7 rounds for time:
5 Tricep Push Ups
3 second Box Support Tuck Hold

PART C: Finisher

6 Sets
In a 2 minute window
20/16 Cal AB/ Row 250/ Run 220
80DU/ 20/16 Cal AB/ Row 250/ Run 220
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s all cardio! Get ready to move and do so with a purpose on each set. This is designed to knock your breath out and your quads, making running much more difficult. Test pace off the start and then aim for a consistent, moderate effort that’s sustainable until selling out on the finale.

How it should Feel: GASSY! Get ready for the wobble run getting off that bike and lungs to be on fire! Shake out the legs during the break while getting your breathing under control.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.