Strength & Skill:

*Do a set every 2 minutes.

1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 5.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7.5/10 RPE

*Pause Hang Power Snatch: Pause in receive for 3 seconds.

WOD:

AMRAP 7 Minutes
50/40 Calorie Row, Ski/Assault Bike / Run
Max Burpee Box Jump overs
-rest 3:00-

AMRAP 7 Minutes
50/40 Calorie Row, Ski/Assault Bike / Run
Max Burpee Box Jump overs

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!! Push those machines and don’t get lazy!

How it should Feel: GASSY into PAIN!!! We can make today hurt some!

WORKOUT STRATEGY & FLOW
Bike: Open up at 80% pacing and push into 85% finishing your calories. Empty the tank on workout 2!

Row: Be somewhat aggressive on part 1 and try to match that on part 2! ~85% pacing effort is a good place to start!

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.

Strength & Skill:

Part A:

*Do a set every 1 minute and 30 seconds.

5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch

*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.

PART B:

*Do a set every 3 minutes.
3 Sets
10 Dumbbell Incline Bench Press (HEAVY)
7-10 Single Arm Dumbbell Row
:30-:45 Ring Support

*Score is only Dumbbell Incline Bench Press weight.

WOD: In teams of 2
AMRAP 2 Minutes
50 Double Unders (each, at the same time)
10m Handstand Walk / 3x Wall Walk (each, at the same time)
Max Deadlifts (120/80) (split)
*Go until you get 75 reps
-rest 1 minute between sets-

TARGET SCORE
Target Time: sub 8 minutes (3 rounds)
Time Cap: 14 minutes (5 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE! You and your partner should aim for a constant push-pace effort through the first 2 movements that leaves adequate time for deadlifts. You can’t move on to the next station without your partner, so it is good to try and be the fastest one done. Be strategic, and then whoever finishes the handstand walk first should be the one getting ready to deadlift. The goal should be to have 1 minute or more time for deadlifts.

How it should Feel: GASSY! And MUSCLE ENDURANCE! The turnaround will be quick, but if you keep a solid pace, then you won’t have to do very many sets.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken, relax your shoulders and hands while settling into a steady breathing pattern.

Handstand Walk: Unbroken would be awesome! It’s only 25ft so kick right up and get the work done. If you can’t do that, then go as big of sets as you can handle.

Deadlift: Use under 70% of 1RM. We like 5-10 reps here for breaking it up back and forth. First set you will feel the best so maybe aim for 10 or more. Don’t push to that breaking point, unless it’s the final set.

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.

WOD:

3 Sets:
400m Run (with vest)
-rest 1 minutes between sets-  (Complete all the runs first)

3 Sets: (with vest) (complete in as big a sets as possible)
10 Pull Ups
20 Push ups
30 Air Squats
-rest 1 minutes between sets-

TARGET SCORE
Target Time each set: 2 minutes
Time cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: STEADY! Last Murph prep before the big workout. We are taking a slightly different approach this time. Instead, the workout begins with some moderate-distance run intervals; then, we go into 3 big sets of gymnastics movements. For part 1, focus on steady breathing while relaxing the upper body. Part 2 is all about the gas pedal, where we stay aggressive on sets and hang on tight. It’s all with a vest so get comfortable.

How it should Feel: GASSY and MUSCULAR ENDURANCE! The first one is just to get the legs moving and do endurance work, while the second is a body pump session.

WORKOUT STRATEGY & FLOW
Run: The first run should be the slowest of the 3. Moderate pacing across for each of the 400m runs. The goal should be around 90% of the intended mile pace for Murph. Make sure you relax your grip and shoulders as you run.

Pull-ups: 1-2 sets is a great aim, you get a decent rest, so no need to be overly cautious.

Push Ups: 2-3 sets would be a great goal while staying aggressive on the rest.

Squats: As always, these should be smooth and steady at a non-stop pace across.

Strength & Skill:

PART A:
Every minute on the minute for 5 minutes:
Min 1: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 2: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 3: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 4: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 5: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk

PART B:
Every minute on the minute for 5 minutes:
Min 1: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 2: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 3: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 4: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 5: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk

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.

Strength & Skill:

*Do a set every 3 minutes.

4 Sets
20 Tempo Single Arm Incline Dumbbell Bench Press (10 each arm)
*Tempo is: 30X1 (3 seconds down, zero second pause at the bottom, X (explode) out of the bottom position back up to the top. Pause for 1 second at the top before starting the next rep)

5x Strict Pull-up after each set (2sec pause hold at the top of each pull-up)

WOD: 30 Min AMRAP
220m Carry (2×28/20kg) KB Farmers Carry or Sandbag Carry
* Our Recommendation = Sandbag (70/30), carrying the sandbag however you’d like. You may also complete as Dumbbell Farmers Carry
220m Run/ 250m Row
50 Double Unders

TARGET SCORE
No Target Score.

STIMULUS and GOALS
How to Pace: GRIND! Make strategic, calculated rest stops to keep a steady workflow. You don’t want to break too often if you can avoid it. However, don’t overdo it until you give out; your grip won’t recover, and you will be stuck. Watch the “Capital” workout from the 2022 CF Games for reference.

How it should Feel: GRIPPY! You will be screaming “HOLD!!!” by the end. Keep the legs turning and enjoy the mental grind.

WORKOUT STRATEGY & FLOW
Carry: Carry the object however! It’s that simple. Whatever equipment you choose, the goal should be 150-200m before dropping for the first 2-3 sets.

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.

Strength & Skill:

10 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 5.5/10 RPE
Min 2: 1 Back Squat @ 6/10 RPE
Min 3: 1 Back Squat @ 6.5/10 RPE
Min 4: 1 Back Squat @ 7/10 RPE
Min 5: 1 Back Squat @ 7.5/10 RPE
Min 6: 1 Back Squat @ 8/10 RPE
Min 7: 1 Back Squat @ 8.5/10 RPE
Min 8: 1 Back Squat @ 9/10 RPE
Min 9: 1 Back Squat @ 9.5/10 RPE
Min 10: 1 Back Squat @ 10/10 RPE

WOD: 10 sets (1 set every 3 minutes)
14/12 Calorie Echo Bike/ Row/ Run
14 Jumping Split Lunges (total)
7 Front Squats (60/45)

TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: SPRINT into CHALLENGE! This one doesn’t leave you much wiggle room to rest, so work hard for it. We have a nasty high intensity leg pump coming at you. It’s designed so you can feel the burn, but still be able to attack each set. Prime the system with the first 2 sets and then after that try to hang on or get slightly faster by the end.

How it should Feel: LACTIC ACID PARTY! Quads and hammies are going to be screaming at you by the end. Give them a good smacking during the rest and ignore the pain.

WORKOUT STRATEGY & FLOW
Echo Bike: Ramp it up quickly to high intensity/sprint pace (85%+). Our goal should be to finish under 40 seconds every time. Slow down the final two calories, nothing more.

Jumping Split Lunges: Stay low and stay quick. It does you no good to jump up high, so be fast with your legs and don’t stop moving.

Front Squats: taken from the ground….. The legs will be a little shaky by this point. Take a deep breath, dive under that bar, and pump through the squats without hesitation. Weight is light (-40%), and there should be no risk of breaking. Breathe on every rep!

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.

Strength & Skill:

*Do a set every 2 minutes.

1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Hang Pause Power Clean + 1 Power Clean + 1 Pause Split Jerk @ 8/10 RPE

*Hang Pause Power Clean: Pause in receive for 3 seconds.
**Pause Split Jerk: Pause in split for 3 seconds.

*I want this to be “touch n go”. No putting the barbell down.

WOD: 2 Sets
30/24 Calorie Row
10 Dumbbell Snatch (30/25kg)
30/24 Calorie Ski Erg
15 Strict Handstand Push ups
30/24 Calorie Bike Erg
30 Burpee Box Get Overs (Tall Box)
-rest until 15:00-

TARGET SCORE
Target Time each set: 8-9 minutes
Time Cap each set: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Fun multiple-set chippers focused on giving a steady and consistent effort from the start. Then, try to match or increase intensity on the final set. Pace the ergs to allow for a purposeful effort through the movements.

How it should Feel: GASSY And PAIN!!! Save a little in the tank on the first one and see if you can do something cool for the second set. You will have plenty of rest after the first workout, so don’t be afraid to hurt. This one will feel somewhat like CARDIO by the end!

WORKOUT STRATEGY & FLOW
Ergs: Pacing on all 3 should be the same, moderate to finish under 1:45. Tamper down the final 5 calories for a smooth transition to the proceeding station.

Dumbbell Snatch: Heavyweight! Alternate arm transitions from the floor and is overly aggressive with your hip drive.

Strict Handstand Push Up: Arms will be tighter after the ski. A quick shake and see how five reps feel. Break before it’s too late, and never rest at the bottom.

—-scale to Strict Box Handstand Push Up or Pike Push Up

Burpee Box Get Overs: Just move, it’s the final station, and each rep takes a few seconds, so stay steady and near non-stop.
*If you don’t have access to high boxes, complete 30 Burpee Box Get Overs at (30/24)

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.

Strength & Skill:

*Do a set every 2-3 minutes.

10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE

Directly after each set of Sumo Deadlift
Perform
10 Dumbbell Bench Press
10 Double Dumbbell Bent Over Row
*Rest 90 seconds in between sets.

WOD: AMRAP 12 Minutes
24 Power Clean and Jerks (50/35) (in sets of 6+)
48 GHD Sit Ups (in sets of 12+)

TARGET SCORE
Target Rounds: 3+
Minimum Rounds before Scaling 2

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! Big sets where there’s a minimum work requirement to keep you honest. Push through the cleans at a near non-pace and fight to stay moving on the GHD. This is meant to be as much of a mental test for you as physical. Stay strong, and know it’s just 12 minutes.

How it should feel: MUSCULAR ENDURANCE! Wind pipes are going to be tested, as these two movements will have you going up and down like a roller coaster.

WORKOUT STRATEGY & FLOW
Power Cleans and Jerks: These are light weight (40%) exercises where you have to hit at least 6+ touch reps every time. We would like to see these reps completed in 2-3 sets, so challenge yourself here while being smooth and steady with the barbell.

GHD Sit Ups: You need to hit 12+ reps before stopping, so I recommend pausing at the top for a quick second every rep and trying to hold that pace through all 48 reps.

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.

Strength & Skill:

Strength A:

5 Minutes (Every minute on the minute)
2-3 Power Snatch @ 68-70% 1 RM Power Snatch

Strength Part B:

5 Minutes (Every minute on the minute)
1-2 Squat Snatch @ 75-80% 1 RM Snatch

*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.

WOD: 4 sets (1 set every 6 minutes)
220m Run/ 250m Row

-into-

3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats

-into-

200m Run

**Wear a vest if you plan to during Murph.

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 5 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! He’s a fun Murph prep that Rich tested a few weeks back. Be swift and consistent through the run and rounds while aiming to keep or slightly improve set times.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Short runs and quick sets will have you moving at a nearly non-stop pace. Wear the vest if you want a real full-body pump.

WORKOUT STRATEGY & FLOW
Run: Go moderate-fast here (75%+) and aim to stay under 50 seconds. Focus on relaxing your shoulders while setting into a steady breathing pattern.

Strict Pull-Ups: Chin-ups or regular, it doesn’t matter. Just try to complete these unbroken or two quick sets to stay on pace.

Push-ups: Same as the pull-ups, the goal is to be unbroken, but don’t be afraid to break; it helps avoid failure.

Squats: Non-stop here while relaxing the arms. On that final 3rd set, slow down the last five reps to prep for the 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.

Strength & Skill:

*Do a set every 1 minute and 30 seconds.

3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat

WOD: 

AMRAP 4 Minutes
20 Box Jump Overs (24/20)
Row-Ski Erg 21/16/ AB 21/16/ Run 220m
Max Burpee in the time remaining

-rest 3 minutes-

AMRAP 4 Minutes
Row-Ski Erg 21/16/ AB 21/16/ Run 220m
30 Burpee
Max Box Jump overs in the time remaining

-rest 3 minutes-

AMRAP 4 Minutes
30 Burpee
20 Box Jump Overs (24/20)
Max Cal Erg /AB

*Only scoring max reps.
**If you only have 1 piece of cardio equipment sub 100 Double Unders.

TARGET SCORE
Target Reps each set: 35/30+
Minimum Reps before scaling each set: 20/16

STIMULUS and GOALS
How to Pace: CHALLENGE! 3 cardio hungry workouts where we want to see if you can hold a moderately-high effort through the first 2 movements and have enough in the tank for the max reps at the end. Focus on getting your heart rate under control during the break and be ready to rock and roll when the time hits

How it should Feel: GASSY! Don’t be afraid to hurt a little bit here, as you have a decent rest after each set. Don’t walk away from that final set feeling you had more to give.

WORKOUT STRATEGY & FLOW
Box Jump Over: This will probably be the slowest station. Regardless, we want a constant, moderately-fast pace that’s breathable and doesn’t torch the lungs. A great goal should be sub 90 seconds (or close) on 20 reps. That’s 6-7 rep severy 30 seconds.

Erg: Hit it with a few quick pulls to get the fan moving, then settle into a moderate push pace effort where you focus on breathing through the motion and using total body. Try to stay near the minute mark here.

Burpees: Always a slap in the face, just get down onto the floor into that moderate-fast effort. keep the stomach tight to avoid taking too much work into the lower back

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.

Strength & Skill:

Strength A:

*Do a set every 3min

10 Incline DB Bench Press @7-8/10 RPE
x 4-5 sets
3-2-x-1

**Tempo is 3:0:X:1 meaning 3 sec down, 2 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Strength B:
After each set of Bench perform
Superset 5x Tempo Pullup, Chin over Bar
* 2-2-3-0

Strength C:

Perform straight after Pullups:
10 Heel Elevated Goblet Squats

WOD: For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight) Should be able to perform at least 3-4 reps each set. If you are doing more than 7-8 reps on your first few sets, you are probably going too light.

*Keep going until 50 reps of Bench Press are completed

TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 27 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have another great “pump” for the day. We want to push with some intensity on the bench and rower but not go all out.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Your chest will be on fire as you start to find your sticking point!

WORKOUT STRATEGY & FLOW
Row: A 5k pace or slightly slower is a fine starting point on the rower. You get a minute rest before and after so you can push this a bit. Use big leg drive and lean so you can save those arms!

Bench Press: Leave 1-2 reps in the tank each set then leave it all out there as you are in the 40+ rep range. Be SAFE and don’t do this alone or have a viable bail out strategy.

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.