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Strength & Skill

*Do a set every 2 minutes. 3-2-2-1

1 Tempo Back Squat + 5 Back Squat @ 60%
1 Tempo Back Squat + 5 Back Squat @ 65%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 75%

*Tempo is 3 seconds down, 2 second hold in bottom.

WOD: 5 Rounds
500m Row/ 480 Run
12 Toes 2 Bar / V-Ups / GHD
8 Chest 2 Bar/ Ring Rows
4 Bar Muscle Ups/ Pull-ups

*Rest 60sec between rounds

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.