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Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Bench Press @ 70-75% 1RM Bench Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

*Score is Bench Press weight.

WOD: AMRAP 15 Minutes (ascending plus descending)
5-10-15-20-25…
Row (calories)/ Shuttle Run 2-4-6-8 (15m=1Shuttle)
Line Facing Burpees
10-20-30-40 Double Unders
* as far UP the ladder in 15min
-Rest 3 Minutes-

** 15min to complete the ladder on the way down

TARGET SCORE
Target Calories: 250/200+
Minimum Calories before scaling: None

STIMULUS and GOALS
How to Pace: STEADY! On both ends, not the time to be a hero and sell out only to get buried in calories on part B. Be aggressive with the transitions through part A and try to keep the effort on all the machines consistent. Pacing should stay moderate (75%) at each station.

How it should Feel: CARDIO! All the erging today, so get some good tunes on, put your head down and go to work.

WORKOUT STRATEGY & FLOW
Row: Drive with the legs and hips, finish with the arms, and then reverse order going in. Focus on breathing and be consistent with the pacing.

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.