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Every 2min for 10min
200m Sprint

Rest 5min

EMOM 10min
100m Sprint

Do Beyond Rx’d programming for the day.

Rest 10 minutes

Bench Press
5-5-5-5-5

Weighted strict pull up
5-5-5-5-5

– Alternate movements each set and go as heavy as possible on each set. Compare to 5/3/2017.

Reverse Tabata (8 sets-10s on/20s off)
L-sit (hang or in ring support)

Tabata (8 sets-20s on/10s off)
Push up
– score is lowest round

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.