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Strength: KB gorilla rows/ Double KB Rows
Heavy 5 reps each side.

KB work: Deadlifts, pivots & swings

Workout out of the day:

80 x Air Squats
60 x KB Swings (24/16)
40 x Push ups

60 x Air Squats
40 x KB Swings
20 x Push ups

40 x Air Squats
20 x KB Swings
10 x Push ups

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.