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AMRAP 10min

10 HSPU
10 Shuttle Sprints
40 Single Unders

PART 1:

To be done 30 minutes before class

Strict Press
3-3-3-3-3-3-3
– Use the heaviest weight you can for each set. Compare to 9/20.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Later in the day,

6 rounds for time:
24 KB swings (70/53)
20 Push ups
16 Lunges with KB (70/53)
400m run

– Goal is to finish under 30 minutes, with fast times under 25. Keep the KB swings unbroken for as long as possible.

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.