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Split Squat
2-2-2-2-2

Do the gym programming (RX’d or competitor) for the day.

For quality
Snatch grip, Stiff leg Deadlift
8-8-8-8-8
– Use the heaviest weight you can for each set.

Rest 10 minutes

5 Rounds for time:
30 cal Row
30 GHD sit ups
100m Farmer Carry (70/55)

– Goal is to finish under 20 minutes. For the carry use a DB or KB in each hand. Scale the GHD to 20 each round if you have not been doing those regularly.

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.