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Strength & Skill

*Do a set every 2 minutes.

5 x 4 In the Hole Front Squat
60% (x2), 65% (x2), 70%

WOD: For time
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x30s/22.5s)
*12/10 Calorie Assault after each set
Or 100m run

TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 Minutes

STIMULUS and GOALS
This is a high intensity workout that is going to be a grind.
The second workout is a simple sprint. Go hard and hold on.

WORKOUT STRATEGY & FLOW
Burpee Dumbbell Deadlifts: consistency is key here! The reps will add up fast. Find a rhythm and stick with it.
Bike: aim for a moderate/fast consistent intensity across here. Your heart rate is going to be high on both movements so be prepared for that. Ideally, you will be able to hold the same pace across on the bike each set.
Run: On the run, keep the pace fast, 80% should take you 25sec each run

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.