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Strength & Skill

*Do a set every 2 minutes.

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 60%
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 65%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 75%

* Pause for 2 seconds in the bottom of the squat

WOD: 5 Sets
20 Push Ups
20 GHD Sit Ups/ 30 Anchored situps

Rest 1:1 between sets – rest for as long as it takes you to complete the round

Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Be aggressive through these 5 sets. It’s all about load management through the push-ups to avoid burning out. Aim for consistency on sets until the final round, then, it’s time to turn on the jets.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! You can go harder than you think here, so don’t slack off. Keep the transitions seamless, and breathe through the motions.

WORKOUT STRATEGY & FLOW
Push Ups: 1-2 sets would be an awesome goal. Take quick breaks if needed and keep the standard on every rep.
GHD Sit Up: Snappy hips and aggressive arms through every rep. Stay smooth on every rep with non-stop 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.