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PART A: Strength & Skill

Take 10 minutes to establish a heavy single Strict Press.

2 Sets (new set every 1 minute 30 seconds)
3 Strict Press @80-85% of established heavy single

No Barbell Option:
Single Arm DB Press x 4-5 reps each side

PART B: WOD

5 sets
10 x 7m Shuttle Sprint
10 Burpee Plate Jumps
250m Row/ 220m Run/16Cal AB
– rest 3 min –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Hard Effort – This is a sprint-style interval workout, but it’s moderate volume with equal rest, so you need to stay just below your redline. Stay consistent across all sets and aim to maintain your pace from set 1 through set 5. You don’t want your first round 30 seconds faster than your last.

How it should Feel: GASSY! A high heart rate may push you into the anaerobic zone, especially by sets 3-5. You will be breathing heavily by the end of each set, but you should recover enough during the 1:1 rest if you pace smartly.

WORKOUT STRATEGY & FLOW
Shuttle Run: Move fast but stay efficient on the turns. Try and complete these in around 60 seconds.

Burpee Plate Jumps: Smooth and steady. Avoid sprinting the burpees early on; you’ll spike your heart rate. Pace the burpees to breathe through each rep.

Row: Get right on and get moving. Pacing should be moderate-fast (80%+). Don’t go all out or you will regret it (unless it’s the last set). The goal is sub-65 seconds.

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.