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Strength & Skill

*Do a set every 2 minutes.

3 Barbell Strict Press @ 85%
1 Barbell Strict Press @ 90%
1 Barbell Strict Press @ 95%
1 Barbell Strict Press @ 100%

*Do a set every 1 minute 30 seconds.

2 Deadlift @ 75%
1 Deadlift @ 80%
1 Deadlift @ 85%
1 Deadlift @ 90%
1 Deadlift @ 95%
1 Deadlift @ 100%

WOD: 3 Sets
Run 500m
-Rest 1 minute-
Row 500 meters
-Rest 1 minutes-
Assault bike 1000 meters
-Rest 2 minutes between sets-

Target Time each set: sub 8 minutes 30 seconds (men)/9 minutes (women) (Includes 2 minutes of rest)
Time Cap each set: 9 minutes 30 seconds (men)/10 minutes (women)

How to Pace: CHALLENGE! Here’s a solid cardio session where we should see increasing effort across sets as rest time improves. Take the first round through as a primer and see if you can match or get faster as the sets go on.
How it should Feel: CARDIO! All the machines where intensity should stay up while trying to get your heart rate under control during the rest.

WORKOUT STRATEGY & FLOW
Run: Effort should be moderately-fast while being cautious on not coming out hot. This is the start of each set, so move but be smart and know that it’s only a 60-second rest after.
Row: Pacing should increase just a little from the ski. Breathe through the motion, and always finish your pull before returning.
Bike Erg: Here, we can attack, not all out, but with a solid push-pace effort that we know can be replicated across all sets.

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.