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20 Rope Climbs
Every 2 min. perform 50-ft. Handstand Walk

PART 1:
To be done 30 minutes before class

Bench Press
4-4-4-4-4-4
– Use the heaviest weight possible on each set.

PART 2:
Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

For time:
100 Front rack walking lunge (165/115)

– Goal is to finish under 15 minutes. Bar starts from the ground. Every drop of the bar, you must complete 15 toes to bar before continuing.

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.