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Strength & Skill

Back Squat
In as few sets as possible, accumulate 35 Back Squat at 70-80%.

WOD: AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees

*Every 10m is a rep.

TARGET SCORE
Target Rounds: 5+ Rounds
Minimum Rounds before Scaling: 3 Rounds

STIMULUS and GOALS
How to Pace: GRIND! Good old-fashioned grunt work today. Let’s aim to keep rounds consistent with moderate pacing. Try to start and end with the same intensity, which allows you to keep a near non-stop effort through each station.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! You just have to put your head down and work.

WORKOUT STRATEGY & FLOW
Run with plate or dumbbell: Don’t go crazy on this. Aim for a moderate-light pace with a heavy emphasis on controlling your breathing. Find a comfortable hold early on, and use the first and last 50m of each run to settle in and recover.

Burpees: Just the plain burpee is on the menu today, so get right to work and try to go with a pace that’s smooth and steady and doesn’t blow up the heart rate. Try to complete these under 1:45.

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.