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30 Ring Push-up
60 Plate Jumps (45 lb.)
Rest 1 min.

30 Ring Push-ups
60 Plate Jumps
30 Burpees
Rest 1 min.

30 Ring Push-ups
30 Burpee Plate Jumps (2-for-1 jumps)

PART 1:

To be done 45 minutes before class
For time:
Row 500m
30 Bench Press (BW/.75BW)
Row 1K
20 Bench Press (BW/.75BW)
Row 2K
10 Bench Press (BW/.75BW)
– Goal is to finish under 24 minutes. This does not allow for you to get slowed down on the bench. If you are unable to hit 12 reps at the prescribed weight unbroken, scale down, as you will get a much better training session in. Good times will be under 20 minutes. Take note of your pace on the 1k row for use in tomorrow’s workout.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 rounds for quality:
Max reps strict pull-ups
Max reps strict ring dips
– rest as needed between sets. If you get less than 10 reps on any set, stay with it until you get 10, no matter the number of sets.

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.