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

Rest 15 minutes

On the minute for 10:
12 Chest to bar pull ups & 7 Burpees

– Goal is to complete all the reps within each minute. Scale to regular pulls ups if necessary, but keep the rep numbers the same. If you do not make a minute, continue in an AMRAP fashion and see how close to 10 rounds you can get.

Rest 30 minutes

For time:
Row 500m
10 Overhead Squat (155/115)
Row 500m
15 Front Squat (155/115)
Row 500m
20 Back Squat (155/115)

-Goal is to finish under 10 minutes. This will be challenging because the reps get higher the more fatigued you get. However, you can really push on this as the technique demands are lessened each round, as the squats get easier.

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.