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Strength & Skill

*Do a set every 1 minute and 30 seconds.

10 Dumbbell Bench Press @ 65%
10 Dumbbell Bench Press @ 75%
8 Dumbbell Bench Press @ 80%
8 Dumbbell Bench Press @ 85%
6 Dumbbell Bench Press @ 90%
*10 Speed Push Up after each set.

Superset:
Double Kettlebell Reverse Lunges x2 KB
Perform 10 reps in total alternating each side after each round of Bench Press

WOD: 30 Minute AMRAP
5 Strict Pull Up
10 Hand Release Push Up
500m Run/ Row

How to Pace:
CHALLENGE! Into a STEADY! Effort. These workouts are always meant to be tough, so wear your work boots and tell your family you will be at the office late.
How it should Feel:
MUSCULAR ENDURANCE! Into straight CARDIO! First, we blow up the upper body, and then we feast on our legs for dessert.

WORKOUT STRATEGY & FLOW
Strict Pull Ups: Starting with strict pull-ups is no easy task.
Hand Release Push Ups: After all the pulling, it’s time to push.
Run: Pacing here needs to be moderately-steady (70%).

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.