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Part A: WOD

46min AMRAP (try complete x2 rounds!!)

1km Row/ Run/ Ski/ 60cal AB (Buy in Only)
1. 40m BW walking Lunge/ add 2x DB
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
2. 40x Goblet Squat 26/16kg/ Power Bag Squat/ Back Squat
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
3. 40x Ring Row(Heavy)/ Pullups/ ALT KB Gorilla rows
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
4. 40x DB Bench Press/ Floor Press/ Pushups 22.5/15kg or go heavier
250m Row/ Run/ Ski/ 30cal AB/ Shuttle 25m x 10
5. 40x Hollow Hold V-ups/ Alt e.s/ GHD Situps/ MBall Situps

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.