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AMRAP 10min

12 Ring Rows
24 Walking Lunges

As soon as the 10min is up, go straight into:
Accumulate 4min Ring Hold at bottom of Row position

PART 1:
To be done 30 minutes before class

5 rounds for reps:
– Bench press (BW/.75BW)
– Hip extensions (45/35)

– Rest as needed to get as many reps as possible each set.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
100 GHD sit ups

– Goal is to finish in under 5 minutes. If not done with 50 reps by 3 minutes or 75 reps by 4 minutes, stop the workout at those checkpoints.

For quality:
50 triple unders

– work this skill with some dedicated time. Attempts count towards your 50.

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.