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Front Squats
5-5-5

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For time:
100 Toes to bar
-Perform 30 double unders at the top of each minute. Starts on the jump rope.

As many reps as possible in 10 minutes:
20 Wallball (30/20, 11ft./10ft.)
10 Strict Pull ups

– Goal is to get at least 4 rounds, with great scores above 5 rounds. Hold yourself to this more difficult standard, and if the ball doesn’t hit high enough, call that no rep on yourself.

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.