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30-60-90-120 sec.
Double-unders
Ring Hold
Burpees
Ring-Row Hold
Rest

PART 1:

To be done 45 minutes before class

Back Squat
4-4-4-4-4-4
– Use the heaviest weight possible on each set.

Bench Press
6-6-6-6
– Use the heaviest weight possible on each set.

PART 2:

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

Rest 20 minutes

4 Rounds for individual times:
1 mile Assault Bike
– Rest 3 min –

– Goal is to hit each interval as fast as possible. A drop off from each round is expected and should happen as each round is done at 100% effort.

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.