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AMRAP 7 minutes

4 Front-Rack Lunges (135/95 lb.)
4 Shoulder-to-Overhead

To be done 45 minutes before class

PART 1:
Bench Press
8-8-8-8
– Use the heaviest weight possible on each set. Hold a 1 minute weighted plank between each set.

PART 2:

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

Rest 30 minutes

For time:
60 Wallball (20/14)
50 Push ups
40 DB Front squat (55/35)
30 Ring Dip
20 DB Thruster (55/35)
10 HSPU (12”/8” Deficit)

– Goal is to finish under 12 minutes, with great times being sub 10 minutes. Shorter sets on the push ups and ring dips, never coming close to falling, with big unbroken sets on the squatting movements will be a strategy to help move faster through this one.

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.