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Strength & Skill

Back Squats
Do a set every 2 minutes.
5 x 3 @ 80%

WOD: 3 Rounds
400m Run
20 Toes to Bar
20 V Ups

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Stay calm and attack that last round like your life depends on it. Your stomach will feel like an alien is popping out by the end.

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.