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3 Rounds

12 Reverse Lunges with 1 KB (24/16kg)
50m Walk with 1 Arm OH Carry
30 Air Squats

PART 1:
To be done 30 minutes before class

Back Squat (to a box)
3-3-3-3-3

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 3 and repeat for 5 total sets at the same weight. Go heavier than when we did 5 reps on 3/22.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
30-20-10
calorie Assault Bike
Handstand push ups

– Goal is to finish under 6 minutes. Hit the assault bike hard to buy some time for those HSPU.

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.