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PART A: WOD

5 sets (1 set every 3 minutes):
9 Shoulder to Overhead (60/45kg)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+) (Scale Hanging Knee Raises/ Situps)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! 5 sets where your shoulders will be under constant duress. The goal is consistent sets and pacing across while keeping the time between stations at a minimum. The goal is to have at least 60 seconds of rest each set.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Move with a purpose and use the recovery time to get the heart rate down and shake the arms out.

WORKOUT STRATEGY & FLOW
Toes to Bar: 7 is the minimum here, but really the goal is 1-2 sets if at all possible. Big hips every time!

Bar Facing Burpees: Just stay moving, don’t go all out, but keep the tempo up and try not to stop.

Shoulder to Overhead (Strict Press, Push Press or Push Jerk): Regardless of what weight or style you choose, unbroken is the standard we want across all sets.

PART B: Strength & Skill

*Do a set every 2 minutes.

5 Sets
60 Second Back Squat Squat Hold (Every 10 seconds do 1 Back Squat ) @8-8.5/10 RPE
*Barbell stays on back for entire 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.