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PART A: Strength & Skill

Back Squat

10 Sets (New set every minute)
3 – 5 reps Back Squat 70-80% 1RM Back Squat

No barbell option:
5 x Heavy Goblet Squat
15 sec AB Sprint

PART B: WOD

AMRAP 30 Minutes (at easy/moderate pace)
500m Row/ 480m Run/ AB30/20Cal
50m Walking Lunges BW
500m Row/ 480m Run/ AB30/20Cal
50 x Squats / Goblet/ PowerBag/ MB

* Choose an easy to moderate weight
Score: total Rounds and reps

TARGET SCORE
Intended Workout RPE: less than 7 – 70% – easy/moderate intensity
Target Rounds: 2+ Rounds
The Target Score is not very important today since the aim is to recover and not get out of breath.

STIMULUS and GOALS
How to Pace: STEADY! You’re aiming for an easy-to-moderate pace. The key here is to find a rhythm that lets you sustain energy throughout the workout without blowing yourself up too early. Use the first round to establish your pace and then settle into something comfortable. We want recovery and blood flow today more than anything else.

How it should Feel: CARDIO! By the end of the 30 minutes, you should feel like you’ve gotten in a good, solid workout with a bit of fatigue, but nothing that should leave you exhausted for the rest of your day. The key is to maintain energy for the full 30 minutes

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.