PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Front Squat @81-86% 1RM Front Squat

PART B: WOD

30 Min AMRAP

Max Box Step-Ups (20 in)

Wear a Ruck Pack/ Add a DB (22.5kg/15kg)

Every 5 minutes perform Max reps of:
BMU, C2B, Pull Ups/ (Or your choice Max reps Effort)

Score: Time, Step up reps +kg, BMU or Pullup reps

HERO “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD.

TARGET SCORE
Intended Workout RPE: 8.0-9.0 – 80-90% – moderate/high to high intensity
The target scores are less important today. We just want athletes to try and stay moving for the whole workout to appreciate our Veterans!

STIMULUS and GOALS
How to Pace: STEADY and GRIND! The Stimulus for this workout is plain and simple.
Just grind through with a moderately low intensity while trying to keep consistent non-stop movement. Hero workouts are designed to hurt and test you not only physically but mentally. Remind athletes of who you are doing this for and why. This is all about picking a smooth and conservative pace and aiming to not stop moving the entire time.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! This is all about leg “push” endurance and managing heart rate. How long can you endure!

WORKOUT STRATEGY & FLOW
Box Step Up: Males and females will all use a 20in box height for this movement. Standards are starting with both feet on the floor and ending with both feet on the box with athlete standing at full extension. Be sure to alternate the leg you step up with on each rep. Stepping up with the same leg for successive reps is a no rep.

Ideally we want athletes to use some type of weight for this workout. Vest or back pack is highly recommended but holding a dumbbell can be sufficient as well.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

10 Bench Press @6/10 RPE
8 Bench Press @7/10 RPE
6 Bench Press @8/10 RPE
8 Bench Press @7/10 RPE
10 Bench Press @6/10 RPE

PART B: WOD

3 Rounds
100 Double Unders
25 Toes to Bar
25 Dumbbell Snatch (24/16kg)
*After round complete 100ft Sled Push with ascending load 70/40kg

RX’d Sled sub options:
1. 30m 2x DB Front Rack Lunge 2×24/16kg)
2. 15/12 Calorie Standing Bike Erg/ Row/Run/ AB

TARGET SCORE
Intended Workout RPE: 7.0-7.5 – 70-75% – moderate intensity
Target Time: 16-18 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Push the pace through the first three stations while being mindful of grip fatigue. Quick breaks on sets before going into that dark place on the sled push, where it only gets harder. The only change in pacing should be on the sled.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It’s going to hurt, don’t start crying when you place that extra weight on the sled each round.

WORKOUT STRATEGY & FLOW
Double Unders: 1-3 sets here and definitely break if you feel your legs and arms starting to get wobbly.

Toes to Bar: Definitely break these up more than you think early on. 2-3 sets should be the goal while emphasizing big hips on each kip.

Dumbbell Snatch: Try unbroken if you can without blowing up your breathing and legs. Explode and breathe at the top of each rep.

Sled Push: It gets heavier every time. The goal should be 25-50ft without stopping. Don’t go too fast off the start and implode.

PART C:

*Do a set every 1 minute and 30 seconds.

5 Sets
5 Snatch Grip Deadlift @95% 1 RM Snatch
*Rest 2 minutes between 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.

PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Back Squat @73-78% 1RM Back Squat

PART B: WOD

AMRAP 9 Minutes
3 Squat Cleans (70/454kg)
1 Wall Walks
3 Squat Cleans
2 Wall Walks
3 Squat Cleans
3 Wall Walks
6 Squat Cleans
4 Wall Walks
6 Squat Cleans
5 Wall Walks
6 Squat Cleans
6 Wall Walks
9 Squat Cleans
7 Wall Walks

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Reps: 48+ (through the 6 Wall Walks)
Minimum Reps before Scaling: 25 (Through the 4 Wall Walks)

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE! This classic ascending rep scheme was introduced during the infamous 15.4 Open Workout (PC and HSPU). The first few rounds will fly by, but don’t let that fool you; things will slow down, and the round will feel like an endless pit. Start with a controlled and methodical pace that allows you to breathe comfortably between movements.

How it should Feel: MUSCULAR ENDURANCE into PAIN!!! The pull-push combo adds up very quickly here. Be smart, and don’t over-pace and blow up your lungs.

WORKOUT STRATEGY & FLOW
Squat Cleans: Weight should be light and comfortable (under 65% of 1RM). All reps should be completed in singles to avoid prolonged rest between movements.

Wall Walks: Try and complete these with minimal rest time between reps. If you feel yourself start to blow up, it’s time for a quick pause or roll out at the bottom.

PART C: 8 minute EMOM
Odd minute: Max Unbroken Ring Support Hold [within the minute]

Even minute: 3-7 Ring Dips [strict or Kipping]

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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @72-75% 1RM Clean (All touch and go)

3 Sets
1 Clean Pull + 1 Hang Power Clean + 1 Squat Clean @78-80% 1RM Clean

PART B: WOD

3 Sets
30 Wall Balls (10/9)
-2 minute recovery air bike between sets-
-straight into-

3 Sets
30 Burpee Box Jump Overs (24/20)
-2 minute recovery ski between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Getting volume and building capacity is what we are working on today. Stimulus is moderately high intensity. Choose a wall ball weight and height of the box that allows for an unbroken/non-stop effort across sets. Consistency is what we want across all stations from the start to the finish. Once the set is complete, go straight into a 2:00 active recovery (~30% effort), where the focus needs to be on breathing and getting the heart rate back down.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Push yourself! Don’t be the one who breaks, stops, or simply checks out.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! If you can’t, scale the reps til you can… I won’t waste any more time typing here!

Air Bike: Just as it says, RECOVER! Pedal slowly and get your heart rate under control. Be ready to get off the bike and work.

Burpee Box Jump Over: Just stay moving! I don’t care how fast it is if you push without stopping.

Ski: Same as the bike. Breathe through motion and drop that damper, setting way down.

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.

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

Snatch + Hang Snatch + High Hang Snatch @68% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @70% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch
Snatch + Hang Snatch + High Hang Snatch @72-75% 1 RM Snatch

PART B: WOD
5 Rounds
3 Rope Climbs/ Sit to Stands (Box)
1 Round of Heavy DT* (80/55)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! Your grip and upper body will be under constant duress during these five grueling rounds. Be strategic about pacing the rope climbs to prevent your grip from getting wrecked. Proper pacing means breaking up the heavy rounds of DT early and often with little rest between sets.

How it should Feel: GRIPPY and HEAVY! Accepting it and realizing it’s a turtle race will take some time. Just be steady and keep chipping away.

WORKOUT STRATEGY & FLOW
Rope Climb: Big jump and focus on using your legs before your arms on each ascent. Try to complete one climb every 10-15 seconds.

Deadlift: I would aim for 9-11 reps before taking a quick break, completing the final, and transitioning right into the hang power cleans. Mix and switch up your grip on each set to save your forearms.

Hang Power Clean: Unbroken or break a few reps 1-2 reps short if needed. Complete the final reps and go right into the Shoulder to Overhead.

Push Jerk / Push Press: Unbroken! This is the only area where I’d make sure you go unbroken across. Dropping it before only 6 reps total will make the workout unsustainably long. Rest as needed before ensuring this happens.

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.

PART A: Strength & Skill

*Do a set every minute.

10 Sets
3 Front Squat @78-83% 1RM Front Squat

Part B: WOD

7 Sets
100m Run/ 100m Ski/ 150m Row/ 35DU’s
2 Ring Muscle Up/ 3xBMU/ 4xC2B
-rest 30 seconds-
100m Run/ 100m Ski/ 150m Row/ 35DU’s
6 Ring Push Ups (OR Dumbbell/Kettlebell Push ups)
-rest 30 seconds-

*Score is total time for each set without the 30 seconds rest between sets included. 1 set is 100m Run, 2 Ring Muscle Up, rest 30 seconds, 100m Ski, 6 Ring Push Up.

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s time to test your gymnastics endurance under heavy duress. Pacing on each set should be aggressive and consistent. The distance and reps are short enough to allow the intensity to stay up and little to no rest during the set.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Heavy breathing mixed with upper body fatigue will make this workout an upper body beat down.

WORKOUT STRATEGY & FLOW
Run: Use aggressive pacing here (85+%). Do not sprint, but push a pace that is repeatable across sets. The goal should be sub-50 seconds every time. Focus on keeping your hands and shoulders loose.

Ring Muscle Up: Unbroken! Nothing else, so if you think about breaking it cut down the reps.

Ski: Use aggressive pacing here as well, but emphasize more of a hip drive while rolling the shoulders out. Slow down the final 50m.

Ring Push Ups: Unbroken is the goal but two sets might be the safe bet if your arms start getting fried early on.

PART C: GYMNASTICS

Rope Pull-ups/ Handstand Hold
x3 sets Max rep Seated L-sit Pull-ups
Max Handstand Hold

Perform as many reps as possible in 1 set of seated L-Sit Pull-ups
*Between Rope Pullups
Perform Handstand Hold Max time
*rest 1-2 min between sets

Score is total Pullup reps for all 3 rounds.

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.

PART A: Strength & Skill

Strict Press + Push Press

Strict Press
Take 8 minutes to establish a heavy triple Strict Press for the day.

Push Press
50 unbroken Barbell Push Press with empty barbell.

*Score is the heavy triple Strict Press. Time of push press in notes.

PART B: WOD

3 Sets
1 Movement Every 90 Seconds
1. 220m Run/ Row 250/ AB 15/11 Cal
2. 7 Bar Muscle Ups/ C2Bar
3. 10 Clean and Jerks 60/45kg
4. 15m Handstand Walk

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time every 90 seconds: sub 30 seconds (sub 50 seconds on the bike)
Time Cap every 90 seconds: 45 seconds (60 seconds on the bike)

STIMULUS and GOALS
How to Pace: STEADY! This is a Volume and capacity day, with the goal of staying consistent on time each set. Intensity should be moderately high across stations, with the intent to complete smooth and efficient. Grip and shoulder endurance will be fully displayed through this on the minute burner.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! Be smooth and efficient while utilizing the small rest to recover your arms.

WORKOUT STRATEGY & FLOW
Bike Erg: This station should be moderate and used as the recovery area. Focus on relaxing your shoulders and hands to keep the intensity down and your heart rate under control.

Bar Muscle Ups: Unbroken is the goal and should be the standard. Focus on relaxing your grip and the top, and be overly aggressive with your hips.

Clean and Jerk: We would like to see it unbroken but to save your grip and shoulders, it might be wise to break it into two sets or quick singles. Big hips and relax the grip at the top of each rep.

Handstand Walk: Unbroken! Deep breath before you start, and keep your hands moving.

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.

PART A: Strength & Skill

Deadlift

Find your Heaviest 1RM

* Score your Heaviest Deadlift for the day
** If NOT testing, perform 10 sets of 5 reps at 75%

*** build kg in each set, and drop reps as weights increase
10-5-5-3-3-2-1-1-1-1

PART B: WOD

4 sets:
15/12 Calorie Echo Bike/Run 220m /Row 250m
12 Dumbbell Hang Squat Cleans (2×24/16kg)
9 Kipping Handstand Push Ups
-rest 1:1 between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
Start hot and end even hotter. We want to come out swinging and aim to get faster each set. Reps and sets are short but don’t sell out the first, or the short rest won’t be enough to sustain.

How it should Feel: GASSY and/or LACTIC ACID PARTY! Reality will set in fast once you realize how fast the first set and rest go.

WORKOUT STRATEGY & FLOW
Echo bike: Moderate-fast pace on the bike (85%+). Not all out, but push the pace and slow down the final 2-3 calories so you don’t go to the dumbbells completely shot.

Dumbbell Hang Squat Clean: Unbroken! The weight should be moveable so that all reps can be completed without hesitation. Make sure you stand all the way up and breathe through the motion.

Strict Handstand Push Up: These will get harder as the workout continues, but try to stay unbroken or use minimal two sets

Part C: Finisher

2 rounds of Max Effort:
1 minute of Ring Push Ups
-rest 1 minute-
1 minute of Ring Rows
-rest 1 minute –

* try and share two pairs of rings with a partner to save having to move ring heights

STIMULUS and GOALS
How to Pace: We are testing capacity for push and pull skills.
How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

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.

PART A: Strength & Skill

Above the Knee Hang Clean

*Do a set every 1 minute and 30 seconds.

2 Sets
3 Above the Knee Hang Clean @70% 1RM Clean

3 Sets
3 Above the Knee Hang Clean @75% 1RM Clean

PART B: WOD

3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very intensity
Target Time: sub 20 minutes
Time Cap: 20 minutes (Scale if you cannot get through 2 rounds. It is okay to cap today without scaling if you get 2+ rounds in 20 minutes)

STIMULUS and GOALS
How to Pace: GRIND! Into PAIN CAVE!! All grind and all heart, just put your head down and go to work. Be strategic and calculated on sets with purposeful rest to sustain a consistent and moderate intensity across rounds.

How it should Feel: MUSCULAR ENDURANCE, GASSY then PAIN!!! Just get through it and make sure you got some good tunes lined up.

WORKOUT STRATEGY & FLOW
Wall Balls: 2-3 sets would be ideal. However, after the first round, it might turn into survival mode, and a quick set of 10 might be the play. Regardless, don’t rest longer than you work.

Burpee Box Jump Over: Smooth and steady! There is only a point in selling out once you reach the final 10 reps. Breathe through the motion, and if you need to rest, do so at the bottom of the burpee.

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.

PART A: Strength & Skill

High Hang Snatch

*Do a set every 1 minute and 30 seconds.

2 Sets
3 High Hang Snatch @65% 1 RM Snatch

3 Sets
3 High Hang Snatch @70% 1RM Snatch

Part B: WOD

2 sets:
Row 1000m @75% effort / Run 2x480m
-rest 90 seconds-
Row 750m @80% effort / Run 480m+220m
-rest 60 seconds-
Row 500m @85% effort/ Run 480m
-rest 30 seconds-
Row 250m @90% effort / Run 220m
-rest 2 minutes-

TARGET SCORE
Intended Workout RPE: 8.0-9.0 – 80-90% – moderate/high to high intensity
Target Time: sub 26 minutes (includes rest between reps) (this target will vary widely based on rowing ability)
Time Cap: 28 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Going to be able to start off in a comfortable pace and then the challenge is going to be keeping the set paces once you are under fatigue.

How it should Feel: GASSY and/or LACTIC ACID PARTY! This one is mostly going to make the lungs hurt but on those last 500m/250m if you are doing it right the legs are going to be stinging.

WORKOUT STRATEGY & FLOW
Row: This one is all about keeping the correct paces. Know yourself and make sure that you are doing the first two intervals of each set at a realistic 75% and 80%.

PART C: Finisher

Max Effort UNBROKEN:

Max UNBROKEN Toes To Bar
-rest 2 minutes –
Max UNBROKEN V-Ups

*Score is total for both skills

STIMULUS and GOALS
How to Pace: We are testing capacity for various core work.
How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

WORKOUT STRATEGY & FLOW
Kipping Toes to Bar: Keep that arch tight so you can snap into the toes to bar with good tension.
V-ups: The key is to balance on tailbone at top and bring chest and feet up at same rate.

SCALING
Max UNBROKEN Kipping Knee Raises
-rest 2 minutes-
Max UNBROKEN Sit Ups

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.