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Strength & Skill

4 Sets:
6/6 Barbell Back Rack Lunges
8/8 Barbell Front Rack Lunges
10/10 Jumping Lunges

WOD

A. AMRAP 5 minutes
Buy in: 75 DU / 225 SU
Max rounds of
4 Goblet Squats 22.5/15kg
8 DB Box Step Overs 22.5/15kg

Rest 90 seconds

B. AMRAP 8 minutes
8 Ring Push Ups
100m Farmers Carry 24/16kg KB

Rest 90 seconds

repeat A & B

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.