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PART A: Strength & Skill

In Teams of 2/3/4
Choose a team weight for Deadlift
*Recommended 120/100kg men/ 80/60kg Ladies

Complete as many deadlifts as a team in 10 minutes
*After each set of Deadlifts complete 100m Run / 7 calories on AB

**Keep moving as a team: Score reps on your kg until AMRAP is over

PART B: WOD
23 minute Amrap

9x C-2Bar/ Pullups/ Ring Row
18x Deficit Pushups
36x ABMat Situps
220m Run/ 250m Row

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.