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PART A: WOD

2 Rounds
30 x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
30 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

2 Rounds

20 x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
20 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

2 Rounds

10 x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
10 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

STIMULUS and GOALS
How to Pace: STEADY! The stimulus for today’s workout is moderate intensity with strategic sets to avoid muscle failure. This will be a slow burn as the workouts progressively become more challenging, making muscle failure more prevalent. Easy and sustainable pace for the first two workouts because the last will be all grit and grind.

How it should Feel: MUSCULAR ENDURANCE! The first workout is a primer, which is just a slow beat down on the body. It’s up to you during the breaks to recover enough to survive.

WORKOUT STRATEGY & FLOW
Double Dumbbell Farmer Hold Reverse Lunge: Unbroken across all rounds is the goal. Weight should be moderately light, and there should be no hesitation or reason to stop. Practice before finding a comfortable hold that allows the shoulders/arms to relax somewhat and lets you keep a steady breathing pattern.

Deficit Pushup: allow for the majority of the sets to be completed unbroken. But a few breaks here and there early on will be your saving grace to avoid forced breaks down the road. This means you should break sooner rather than later before your arms/chest give, and then it’s too late. You have a LOT of reps here; don’t be a hero at the start, only to become a zero at the end.

PART B: Finisher – Core Killer

3 Rounds
Max Rep Strict Toes 2 bar
Max rep V-ups
10+10 Alt hands 2 toes

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.