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Overhead Squat
5-5-5-5-5

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5-5-5-5-5

Part 1:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for time:
40 double unders
30 GHD sit ups
20m HS walk
10 Thrusters (135/95)

– Goal is under 10 minutes, if you are proficient with HS walking. No cap on this today though, so get through the HS walk no matter how many attempts or how long it takes.

PART 2:
Later in the day

For time:
5K Row time trial

– Re-test your 5K row time.

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.