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Hero WOD: Zachary Tellier

For time
10 burpees

10 burpees
25 push ups

10 burpees
25 push ups
50 lunges

10 burpees
25 push ups
50 lunges
100 sit ups

10 burpees
25 push ups
50 lunges
100 sit ups
150 air squats

Time cap: 30 minutes

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.