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WOD: 8 Rounds
1000m Bike Erg or 500/400m Row or 400m run or 30/24cal Assault Bike
20 alternating Dumbbell Hang Clean and Jerks (22.5/15)
20 Push Ups

How it should Feel: GASSY and CARDIO! If you pace this right, then you will be flat on your back by the end. Don’t be afraid to hurt on those last 2 rounds.

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.