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Strength & Skill:

Every 2-3min:

5 Sumo Deadlift @ 7/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE

Straight into without rest

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

*Tempo is 3 seconds down and up.
**Think about taking the hands out wide on the way down and then bringing them back in towards each other at the top

WOD: 2 Rounds

100m 2xKB front Rack Carry 2×24/16
30m single DB Overhead Walking Lunge
100m 2x KB Farmer Carry
30m single DB Overhead Walking Lunge

TARGET SCORE
Target Time: 20-25minutes
Time Cap: 25min

STIMULUS and GOALS
How to Pace: GRIND! Pick your poison today. Think of a way that allows you to complete each task with little to no breaks or prolonged rest periods. Remember, the more transitions you add, the less time the equipment will spend moving.

How it should Feel: MUSCULAR ENDURANCE! You are going to be under constant duress here. Don’t overthink it; just move and get the work done.

WORKOUT STRATEGY & FLOW
Front Rack: rest when needed under fatigue. Breathe, keep chest up and stomach tight, and try not to over lean forward.

Farmer Carry: Tilt the dumbbells forward and don’t crunch the hips.

OVH DB Lunges: Focus on keeping chest up, arm locked out overhead especially at he bottom of the lunge. Try and complete 1x length of the gym on each arm.

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.