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PART A: Strength & Skill

10 Sets (New set every minute)
1 Back Squat
*Build to a heavy single for the day.

*Stick to 3-5 reps if you have not been working towards a 1 Rep max the last few weeks

*NO Barbell Option:
DB/ KB Reverse Lunges x10 (alt 5 each side) *Work to a heavy 5 reps each side
100m Run
x 5-10 Rounds
**rest as needed before starting next set
*** increase weight as needed to challenge Lunges

PART B: WOD

5-10-15-20-15-10-5
Chest to bar Pull Ups/ Banded/ Ring Rows
10-20-30-40-30-20-10 ABMat Sit Ups
*3 Wall Walks after each round
** 220m Run/ 250m Row/ 16 Cal Ab after each round
*Rx: 1/2 GHD Situps

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – moderate/high intensity
Target Time: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! This one is going to get worse before it gets better! Make sure to treat earlier rounds accordingly and save some push for once you are past the halfway point!

How it should Feel: MUSCULAR ENDURANCE! This one will be a core and shoulder pump! Keep a tight midline, move efficiently, and don’t be afraid to take quick rest breaks.

WORKOUT STRATEGY & FLOW
Chest to Bar: Smooth sets that are bigger for you are the aim. Don’t feel rushed but don’t take more time than needed to get moving after transition. A tight, efficient kip will pay off here!

GHD Sit Up: Be snappy on these and remember arm engagement on the turnover!

Wall Walk: These are enough to fatigue you but not break you! Try to not stop moving on them once you start and keep your hand placements/steps consistent.

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.