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Hang Squat Clean
2-2-2-2-2

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

“GHD Michael”
3 Rounds for time:
800m Run
50 Hip extensions
50 GHD sit ups

– Goal is to finish under 25 minutes. Consider performing the GHD reps to parallel instead of full range if you anticipate needing to scale this one. This is significant volume on your midline, so be responsible please!

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.