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Back Squat
3-3-3-3-3

*BW Back Squat Test
(Retest from Aug. 9, 2017)

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

Rest 30 minutes

3 Rounds for time:
400m Run
100m Prowler sprint (light or empty)

– Goal is to finish under 6 minutes. You are going to have to go faster than is comfortable from the very beginning. The sled should be extremely light and be able to be pushed at a sprint.

For quality:
10 ascents (or attempts) of the Peg Board

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.