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0-5min
Assault Bike 30/20cals
5-10min
30 Thruster
10-15min
Run 800m
15min +
25 DB Hang Squat Clean

0-5min
Assault Bike 50/40cals
5-10min
30 Thruster (135/95lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (135/95lbs)

0-5min
Assault Bike 60/50cals
5-10min
30 Thruster (155/115lbs)
10-15min
Run 800m
15min +
25 Hang Squat Clean (155/115lbs)

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.