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2 Rounds

30 Walking Lunge
15 Weighted Situps
Rest 1min
30 Pistols
15 Situps
Rest 1min

PART 1:
To be done 30 minutes before class

DB “Fran”
For time:
21-15-9
DB Thusters (65/45)
Pull ups

– Those DB will be a bit heavier than your usual Fran weight, so don’t be surprised if this is a touch slower.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
400m Prowler push (moderate loading)

– Goal is to continuously move for the entire 400m. Just keep grinding and putting one foot in front of the other until you finish. Loading should be heavy enough that you cant sprint with it, but light enough that you can jog.

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.