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Strength & Skill

4- 5 sets of:
*Do a set every 2-3 minutes.

12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE

*Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Max effort Pull Ups directly after each set of Bench Press
**rest 2min between sets

WOD: 2 sets of

3 Rounds:
3 Wall Walks
5 Box Jump with Step Down (30/24)
7 Toes to Bar
9 Wall Ball (10/7)
35 Double Unders
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY! Pacing should be moderately aggressive through this short rep scheme, multiple sets cardio kicker. Transitions need to be seamless while keeping a non-stop effort on each station. You will have a decent rest between each set, so focus on getting your heart rate back down and see if you can replicate or even slightly increase the pacing.

How it should Feel: GASSY into CARDIO! Up and Down is all you will be doing today. Keep your breathing steady and recover during the rest.

WORKOUT STRATEGY & FLOW
Wall Walks: If you’ve never tried Touch and go, then today is a good day to try it out! If/when you need a break , then give a quick roll out at the bottom.

Box Jump: Height should be challenging but doable, but if the step down isn’t possible due to height then hop down and reset.

Toes to Bar: Try and keep these unbroken. Use a big kip everytime with a fast kick to the bar.

Wall Balls: We shouldn’t have to say this, but we will. Unbroken is the only standard here. Focus on breathing and rolling out the shoulders with every rep.

Double Unders: Smooth and Unbroken, relax the shoulders and lay the rope down everytime.

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.