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1 mile Run
50 KB Swing (32/24kg)
40 Box Jumps (24/20″)
30 KB Goodmornings
20 Parallette Passthroughs
10 KB TGU

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For Quality:
10 Rope Climbs (Legless)
OR
10 Peg Board ascents

– To add difficulty to the rope climbs, start and finish from a seated position. If this will be your first attempts at the Peg board, only go up halfway for each rep.

Rest 5 minutes

4 rounds for time:
1,000m Row
Rest 1:30 between efforts

– Goal is to hold a fast, consistent pace across the 4 intervals. We have done these intervals a few times, try to go 1 second faster off your best pace. Repeat throughout each attempt as best you can.

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.