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PART A: Strength & Skill

Front Squat

10 Sets (New set every minute)
3 – 5 reps Front Squat 70-80% 1RM Front Squat

No barbell option:
5 x Heavy Goblet Squat
15 sec AB Sprint

PART B: WOD

2000m Row OR 1600m Run/ 120/80 Cal AB
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk
100m Front Rack Carry, Bear Hug Sandbag Carry (2×32/20)(KB or DB)
20m Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = (2xKB or DB) Front Rack Carry.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 22 minutes
Time Cap: 30 minutes

STIMULUS and GOALS
How to Pace: GRIND! It’s smooth and steady with a slight push-pace effort on the bike. After that, it’s time to roll up your sleeves and go to work. This is all grunt work, and you just need to know your limits and when to break to avoid long rest periods.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! After the leg pump on the bike it switches to heavy breathing, broken-down shoulders and swelling forearms.

WORKOUT STRATEGY & FLOW
Bike Erg: This is a moderate push-pace effort with a heavy emphasis on relaxing your upper body and grip. Slow down the final 100m to get your heart rate under control.

Sandbag Bear Hug Carry or Double Kettlebell Front Rack Carry: Unbroken should be the goal on all descending distances. Get some chalk and find a comfortable hold that allows you to breathe. Steady steps and rest in transition before and after the carry.

Handstand Walk: if you got it in you then unbroken is what we are looking for. Take an extra second before flipping up. If you can’t do unbroken, then just chip away at it and aim to finish in consistent chunks each set.

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.