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50 Wall Ball (14/10lbs)
200m KB Carry (24/16kg)
2min Side Plank Hold
200m KB Carry
50 Wall Ball

PART 1:

To be done 45 minutes before class

On the minute for 15 minutes:
Min 1: 20 cal Assault bike
Min 2: 15 Burpees
Min 3: 25 air squats

– Goal is to complete the given amount of work within the minute. If you fail to do so, turn this into a 15 minute AMRAP.

PART 2:

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

Rest 20 minutes

3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
15 Good mornings

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.