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1Lt. Derek Hines – Hero WOD
Partner WOD

Buy-in: (each partner has to complete)
50 push ups
50 situps
50 air squats

Then EMOM 26 (alternate each minute)
partner 1: 100m run
partner 2: plank hold for entire minute

Buy out: (each partner has to complete)
50 push ups
50 situps
50 air squats

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.