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WOD: 

EMOM 4 minutes:
4 strict pull ups
8 push ups
*Rest 1:00

EMOM 8 minutes:
8 bent over rows
12 KBS (32/24)
*Rest 1:00

EMOM 12 minutes:
2 strict pull-ups
4 push ups
6 bent over rows
8 KBS

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.