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Strength & Skill

*Do a set every 1 minute 30 seconds.

1 Tempo Front Squat + 5 Front Squat @ 60%
1 Tempo Front Squat + 4 Front Squat @ 65%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 75%
1 Tempo Front Squat + 3 Front Squat @ 75%
*Tempo is 3 sec down, 3 sec hold.

WOD: 3 sets (1 set every 4 minutes)
20/16 Calorie Row
15 Double Dumbbell Thrusters (2×22.5/15)

Target time each set: sub 3 minutes
Time cap each set: 3 minutes 30 seconds

How to Pace: CHALLENGE into PAIN CAVE!! Ensure you find a partner who will suffer just as badly as you, or be ready to go to the dark place all alone!. We will attack each set like it’s our last with a fast and aggressive pace that can be repeated for 3 solid efforts.
How it should Feel: LACTIC ACID PARTY into PAIN!!! Legs are going to be jelly after this is all said and done. Be sure to shake it out during the rest.

WORKOUT STRATEGY & FLOW
Row: The goal should take around under 1 minutes to complete
Dumbbell Thrusters: Weight is moderate. Breathe through the reps and pop the weight up with your hips.

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.