Blog

Strength & Skill

5 x each side, alternating
10 DBL DB /KB DB Step Ups @ 60%
10 DBL DB /KB DB Step Ups @ 65%
10 DBL DB /KB DB Step Ups @ 70%
10 DBL DB /KB DB Step Ups @ 75%
10 DBL DB /KB DB Step Ups @ 75%
*5 each leg.

30 sec Hand Stand Hold Between sets

WOD: 4 Rounds
10 Strict Ring Dips/ Box Dips
40 Air Squats
600 meter Run/ 800m Row

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.