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4 rounds

30 sec. Single-arm DB Floor Presses (right)
30 sec. Single-arm DB Floor Presses (left)
30 sec. Hip Extensions
30 sec. Hollow Hold (on GHD)
200-m DB Single-arm Carry (100 m each arm)
1 min. Rest

65/45-lb. Dumbbells
* Score = Total reps

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.