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4 Rounds
55/35lb Dumbbells

30sec DB Single Arm Carry
30sec DB Suitcase Deadlift (right)
30sec Hip Extensions
30sec Superman Hold
30sec DB Suitcase Deadlift (left)
30sec DB Single Arm Carry
1min rest

PART 1:

Before class, earlier in the day,

5 Rounds for time:
100m Swim
30 Push ups

– Goal is to finish under 15 minutes. Put a 25 minute cap on this one if you are still developing the skill of swimming. The push ups will make this harder than it looks as the arms will not be able to assist in the swim as much.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

6 Rounds for time:
6 Deadlifts (315/225)
8 Bar facing burpees
10 cal Ski erg

– Goal is to finish under 9 minutes, with really fast times under 7. Sub in 50 double unders if you do not have access to a ski erg. The deadlifts should be quick and unbroken each round, so scale the loading if necessary.

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.