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Max 1km Row
Rest 3min
Max Set Front Squat @ (135/95lbs)
Rest 3min
Max 500m Row
Rest 2min
Max Set Front Squat @ (135/95lbs)
Rest 2min
Max 250m Row
Rest 1min
Max Set Front Squat @ (135/95lbs)
* Without putting BB down.

To be done 60 minutes before class

Front squat
3-3-3-3-3
– Try to hold a heavy 3 across all 5 working sets. The final set of 3 from (4/11) is the weight we should be aiming for.

5 Rounds for Quality:
10 DB Bench
10 Strict Pull ups
– DB should be heavy, and add weight to the pull ups if 10 strict is easy.

Do Beyond Rx’d programming for the day.

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.