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Tabata
Double-unders
Front Squats (55/35 lb.)
Double-unders
Back Squats (65/45 lb.)

PART 1:

To be done 45 minutes before class

Deadlift
20-20-20
– Use the heaviest weight possible on each set. Reps must be touch and go, and no pausing at the top.

For time:
50 Triple unders
– or 25 attempts if you are still developing this skill

PART 2:

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

Rest 20 minutes

10 Rounds for time:
250m Row
-Rest 1 min –

– Your score is your slowest round.

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.