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Strength & Skill:

*Do a set every 2 minutes.

6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press @7-8/10 RPE
6 Tempo + Pause Incline Bench Press@7-8/10 RPE
**3 sec down, 1 sec pause, explode up, 1 sec at top.

5-10x Strict Straight Leg Toes to Bar directly after each set of Bench Press

WOD: 3 Sets
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 3 minutes between sets-

TARGET SCORE
Score is cumulative time without rest.
Target Time Each Set: sub 4 minutes
Time Cap Each Set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a good amount of volume sneakily so know that and approach the workout in a way that matches your ability.

How it should Feel: MUSCULAR ENDURANCE! This is a good old fashion CrossFit workout, so you know it will hurt a bit.

WORKOUT STRATEGY & FLOW
Kipping Pull Up or Butterfly Pull Ups: Let’s aim to keep these in bigger sets relative to what you’d typically do. We want no more than 1 minute on the pull up bar!

Push Ups: Push on your sets here as well, but not to failure. If you fall to smaller sets, that is okay. Keep the rest shorter!

Sit Ups: Nice and smooth here. If you can prevent butt burn, then do so.

Air Squats: Lock those feet in, and just don’t stop moving! (even if your pace isn’t as fast as you’d like)

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.