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Strength & Skill

Work and Alternate on both Lunges and Bench at same time

Reverse Lunges
Rack Barbell from the floor/ or Double Kettlebells / Dumbbells

*Do a set every minute and thirty seconds.

10 Barbell Back Rack Lunges (5 + 5)
10 Barbell Back Rack Lunges (5 + 5)
8 Barbell Back Rack Lunges (4 + 4)
8 Barbell Back Rack Lunges (4 + 4)
6 Barbell Back Rack Lunges (3 +3)

increase weight every time
complete all reps on one side, then change to the other side

Bench Press + Pushups
*Do a set every 2 minutes.

5 Bench Press @ 60%
5 Bench Press @ 70%
5 Bench Press @ 75%
4 Bench Press @ 80%
4 Bench Press @ 80%
*10x 4in Deficit Push Up after each set.

https://www.youtube.com/watch?v=EH38p7UKO-4

WOD: 5 Rounds
45 Crossover Single Unders
7 Thrusters (60/42)

https://www.youtube.com/watch?v=XqmDLo_eIRM

STIMULUS and GOALS
How to Pace: PAIN CAVE! Simple and effective workout where the only strategy is just to move and be steady. You have to be aggressive with how you attack each station. The goal should be consistently high intensity across similar round times.
How it should Feel: GASSY into LACTIC ACID PARTY! You should feel like someone dropped an aerosol can down your throat and it exploded in your body like a bomb! By the time the hurt sets in, the workout is pretty much done.

WORKOUT STRATEGY & FLOW
Double Unders or Crossovers: Pick your poison here (do not alternate but stick with one) on which you feel can help keep the stimulus. The goal on either is as close to unbroken as possible. Take an extra second before starting to calm your breathing.
How to count Crossover Single Unders: https://youtu.be/XqmDLo_eIRM
Thrusters: Weight should be moderate but allow unbroken reps across all rounds. Be explosive with your hips and pause at the top of the lockout for a half second to stay steady.

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.