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Part A: WOD ONLY

1km Row/ Run/ Ski/ 60cal AB
1. 80m BW walking Lunge
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
2. 80x Goblet Squat 26/16kg
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
3. 80x Ring Row(Heavy)/ Pullups
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
4. 80x DB Bench Press/ Floor Press/ Pushups 22.5/15kg
500m Row/ Run/ Ski/ 60cal AB/ Shuttle 25m x 20
5. 80x Hollow Hold V-ups/ Alt e.s/ GHD Situps/ MBall Situps

Die and stretch

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.