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WOD: 5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
15 Strict Chin Ups
15 Dumbbell Bench (2×30/22.5)
*Max Calorie Ski (OR Row) in Remaining Time
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Calories each set: 30/24+
Minimum Calories before scaling each set: 15/12

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go, another upper body pump sesh that still gets us our daily cardio. Work steady through the pull/push combo, and then see if you can grind through roughly two minutes of skiing.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! Shoulders and arms will be pushed to their breaking point today.

WORKOUT STRATEGY & FLOW
Chin Ups: Aim for sets of 5 or more and break, be cautious of pushing to failure. Make sure you are not tempted to give a little kip as your arms begin to burn out.
—-can scale by adding a band. If no access to a rig, you can scale to Supinated Grip Foot Elevated Ring Rows or Double Dumbbell Supinated Bent Over Rows

Double Dumbbell Bench Press: Weight should be moderately-heavy but still able to perform reps in 1-2 sets. If you need to break, then keep it short.

Ski: Use your whole body on this while emphasizing a strong hip drive. You could be here for a few minutes, so don’t overdo it at the start. Save the maximum effort for the final set.

Strength & Skill:

PART A:

3 rounds for Quality:
8+8 Turkish Sit Ups [1x DB or KB) *choose weights for max effort each side)
5 Inchworm to Hollow

– Rest 1 minute between sets –

STIMULUS and GOALS
How to Pace: Steady. Breathe though each rep.
How it should Feel: MUSCULAR ENDURANCE – The core will fire up on those Hollow Holds.

WORKOUT STRATEGY & FLOW
Turkish Sit Ups: Hold dumbbells in hands and squeeze quads as you press tall with arms to help you sit up.
Inchworm to Hollow: Only go as low as you can while still keeping HOLLOW – no arch in lower back.

PART B:

* find your heaviest 2 reps Turkish Getup each side

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.