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Strength & Skill

*Do a set every 1:30.

3 In the Hole Front Squat @ 60%
3 In the Hole Front Squat @ 65%
2 In the Hole Front Squat @ 75%
1 In the Hole Front Squat @ 80%
1 In the Hole Front Squat @ 90%
1 In the Hole Front Squat @ 100%

WOD: 10 Rounds for time
100m Sprint
10 Burpee Box Jump Overs
50 DU’s

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.