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Part A: Strength & Skill

*Do a set every 3 minutes.

5 Sets
5 In The Hole Front Squat* @70-75% 1RM Front Squat

*Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Explode out of the hole, smooth transition down and reset after each rep.

**If you don’t have the equipment for In The Hole Front Squat do Pause Front Squat with a 3 second pause at the bottom of each rep.

Part B: Aerobic Conditioning

Ski Erg (OR Row)
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes between sets-

-then-

Echo Bike
2 sets @ fast, but repeatable effort
10 Calories
-rest 30 seconds-
20 Calories
-rest 30 seconds-
30 Calories
-rest 2 minutes between sets-

Choose Cardio piece:
Shuttle Run/ ROW/ AB/ SKI

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 30/35 seconds for the 10s, 1 minute/1 minute 15 seconds for the 20s, and 1 minute 30 seconds/1 minute 50 seconds for the 30s
Time Cap each set: 40/45 seconds for the 10s, 1 minute 15 seconds/1 minute 30 for the 20s, and 1 minute 50 seconds/2 minute for the 30s

STIMULUS and GOALS
How to Pace: CHALLENGE! This session is about building repeatable high intensity, dialing in your engine control, and improving your ability to handle increasing effort under short rest windows. Push the second set slightly harder if you feel stable.

How it should Feel: GASSY! You’re working in ascending calorie sets with short recovery between bouts, so you’ll feel flushed, breathing hard, and legs buzzing, but not completely wrecked.

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.