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Strength & Skill

2-3 Sets
10 Ring Rows
10 Ring Push ups
10 Standing Tricep Pushdowns with Band
10 Incline DB Hammer Curls
15 GHD / Strict Toes to bar
:45 Chinese Plank
30m Single DB Overhead Carry (R – as heavy as possible)
30m Single DB Overhead Carry (L-as heavy as possible)
Rest 2 minutes

WOD: 4 Rounds
480m Run/ 500m Row
30m Double KB Front Rack Carry (2 x 32/24)
30 MB Anchored Situps

WOD Stimulus: GASSY. It’s going to hurt, go into your happy place while knowing the discomfort makes you better

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.