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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.