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PART A: Strength & Skill

5 Sets (1 set every minute on the minute)
7 Deadlift @6-6.5/10 RPE
-Directly into-

4 Sets (1 set every minute on the minute)
5 Deadlift @7-7.5/10 RPE

PART B: WOD

30 Minute AMRAP

Partner Workout:
As a Team complete as many Calories on any one of the machines
Partner completes as many Wall Walks as possible while partner is working on machine

Score as a team:
Max Calories Machine
Max Wall Walks
Scale: Pushups
Any other movement as a team

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate intensity
No target score.

STIMULUS and GOALS
How to Pace: GRIND! The pacing just needs to be steady and consistent. No matter what, you are in this one for the long haul, so there is no need to go crazy from the start. Moderate-light pacing, find a sweet spot with the calories in the 2:00 and see if you can keep it until the end. Ensure you are slowing down your machine and ready to go to the bench within 5 seconds of the next 2:00.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Sweat fest today, have fluids on standby and a solid playlist.

WORKOUT STRATEGY & FLOW
Machine: Just stay moving and stay consistent. There’s no need to try and get it all within the first few rounds because it won’t happen.

Push Ups: We just want you to finish in under 20 seconds for most to all of the workout to allow ample time on the machine of your choice.

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.