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4-8-12-16 and so on:
Russian KB Swings (24/16 kg)
KB OH Sit-ups (single-arm)
KB SDHPs
200-m KB Carry between
rounds
As far as possible in 20 min.

PART 1:

To be done 30 minutes before class

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

PART 2:

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

Rest 20 minutes

3 rounds for quality:
20 Stiff-leg deadlift
20 Ring rows (as difficult as possible)

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.