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WOD: 

3 Rounds
30 Abmat Situps
20 Wall Balls 10/7kg

Rest 1:00

3 Rounds
20 Russian KB Swings (32/24)3
20 Alternating DB/KB Reverse Lunges 2x 22.5/16

Rest 1:00

3 Rounds
20 Alternating KB/DB Snatches 22.5/16 kg
10 Renegade Rows (5+5) 2x 22.5/16

Rest 1:00

3 Rounds
10 Single Arm DB Thrusters (5 per side)
10+10 MB Russian Twists

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.