Strength & Skill:

Part A:

5 Minute (every minute on the minute)
3 Low Hang Power Clean from below knee – 65-70% 1RM Clean
-directly into-
5 Minute (every minute on the minute)
2 Low Hang Power Clean from below knee – 70-75% 1 RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

Part B:
* 2 Min of w/:30 Hip Flexor Band Stretch
2min each side at end of sets

*Do a set every 2 minutes.

8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%

**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

* 2 Min of w/:30 Hip Flexor Band Stretch
2min each side at end of sets

WOD: For Time
15-12-9-6-3
Devil Press (2×22.5/15)
30-24-18-12-6
GHD Sit Ups/ Anchored Situps

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! moderate-fast intensity across the entire workout. Refrain from trying to “Speed up” devil’s press as this will often result in a heavy breakdown in form efficiency and add stress to the lower back.

How it should Feel: GASSY! Aggressive pacing and smooth transitions. Be steady on the dumbbells while aiming to push the pace through the sit-ups.

WORKOUT STRATEGY & FLOW
Devil Press: The weight selected should allow you to complete every set as close to non-stop as possible. Be explosive with your legs and hips while aiming to breathe at the bottom of each rep.

GHD Sit Up: Non-stop here. Just be smooth while focusing on an aggressive hip drive. A slight pause at the top of each rep to breathe each time will help keep your heart rate down.

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.

WOD: 

2 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy
30/24 Calorie AB/ Row 500m / Run 480m
-rest 5 minutes between sets-

*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have a solid gymnastic piece to start into a nasty, moderate-calorie bike. We have to go through this 2 times, so don’t get any wild ideas of selling out. 5 minutes is a long rest, but we want to be a little conservative off the start to prepare for body fatigue down the back stretch.

How it should Feel: CARDIO with a bit of MUSCULAR ENDURANCE! We know what “Cindy” does to our body, paired with a bike, it’s match made in heaven for a long day at the office.

WORKOUT STRATEGY & FLOW
AB/Row/Run: Pacing should be moderate (75%) and not pushed until the final set. Use the first few calories to recover, settle in and finish strong through the end.

Strict Pull Up: 1-2 sets, no singles please! Some strung together sets is what we are looking for!

Push Ups: 1-2 sets here as well, break early and often to avoid burnout.

Air Squats: Smooth and steady for a non-stop effort. Focus on relaxing the arms and breathe through the motion.

Strength & Skill:

*Do a set every 2 minutes.

8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.

5-10x Strict Straight leg Toes to bar directly after each set of Bench Press
**rest 2min between sets

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.

Strength & Skill

4-5 heavy sets
*Do a set every 2 minutes.
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%

*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.

WOD: 2 sets
480m Run/ 500m Row/ Ski
10x alt Single Arm KB/ Dumbbell Burpee Clean and Jerks (30/24)
100m KB Farmer Carry (1×32) (50m each arm)

-rest 2 minutes-

500m Row/ 480m Run
10 Sandbag on Shoulder Squats (70/35kg)
or 10 DB/KB (on shoudler) squats on each side
100m Sandbag Bear Hug Carry (150/100)
OR DB / KB on Shoulder

-rest 2 minutes between sets-

TARGET SCORE
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! This is a fun combo of some aerobic work and “fun” dumbbell/sandbag movement combos! Push on the parts you feel strong with, and just stay moving with points you typically struggle.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! This run/row is set up to get your heart rate spiked so you have to move some odd object load under fatigue. Have a “controlled push” on each aerobic portion and get into the dumbbell and sandbag so you can get work done immediately!

WORKOUT STRATEGY & FLOW
Run/Row: We’d like an ~85% effort here. Get up to speed quickly and only slow down at the end a touch if you need to so you can move into completing the next movements immediately.

Single Arm Dumbbell Burpee Clean and Jerks: Steady on these! They are a lot of work for each rep. Use the hips well on the Clean into your Jerk. We recommend push jerks to save your shoulders. The burpee is ideally a quick “pop” off the ground into the clean.

Single Arm Dumbbell Farmers Carry: You can hook grip if you like! Just aim to stay smooth and keep your body as vertical as you can

Sandbag on Shoulder Squat: We want them on the shoulder today just like the Games! We recommend to place it on the top of your shoulders as close to the middle of your top back as you can. Steady it with an arm that way you won’t have to side bend and cook out either side.

Sandbag Bear Hug Carry: Get that bag locked in and go! Try to not stop moving until the halfway mark or more, if at all possible. Wrap those arms and move! The rest comes in just after so you can finish this push with intensity.

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.

Strength & Skill

7 Sets
New set every 1:30 – 2 min
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Power Snatch

WOD: 2 Rounds
25 Strict Supinated Pull Ups/ Ring Rows
50 Ring Dips or Ring Push Ups (OR Dumbbell Push Ups)/ or Box Dips
75 V-Ups

*Ring or Bar Dips are Rx’d. We encourage you to choose whichever you need to work on more!

TARGET SCORE
Target Time: sub 16 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY!
We have a solid upper body pump with a little core action mixed in. Break the pull/push into smart, calculated sets to avoid muscle failure and grind through the V-Ups. Try to have similar pacing on both rounds.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! The combo will swell up the arms like balloons. Stay steady and stay consistent.

WORKOUT STRATEGY & FLOW
Supinated Pull Ups – chin ups: I like 4-6 sets here while doing your best you don’t resort to singles. Lockout at the bottom and finish your pull. Remember, no kipping!

Option 1: Ring Push Ups: We want the rings as close to the ground as possible to match your feet and aim to keep a parallel body with the ground. These are tough and a great way to work extra stability in your push ups!

Sub for Ring Push Up: Dumbbell Push Ups

V-Ups: Manageable sets here with quick breaks. Try and complete these in 3-5 sets.

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.

Strength & Skill

*Do a set every 2 minutes.
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: AMRAP 20 Minutes

With a barbell or 2x DB/KBs

2000m Ski (OR Row)/ 1600m Run
-in remaining time-

AMRAP “Odd Dumbbell Linda”:
9-7-5-3-1
Deadlift (2×32/24)
Bench Press (2×32/24)
Squat Clean (2×32/24)

** perform with 2 x DB or KB OR SUB DB for a BARBELL
*After the 1s, go back to the 9s for descending reps again! Repeat until the 20 minutes is up.

**Barbell Rx’d Sub Options:
Deadlifts (100/70)
Bench Press (70/50)
Squat Clean (60/45)

TARGET SCORE
SCORE = Reps in Linda ONLY. The Ski does NOT count towards reps!
Target Reps: 123+ (1 round of “Odd Linda” plus the 9s and 7s again)
Minimum Reps before scaling: 75 (1 Round of “Odd Linda”)

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! A nasty version of “LINDA” but with dumbbells and a solid primer to start. Pacing off the start should be moderate (75%) while focusing on not taxing the body. Once the ski is finished then it’s time to grind. This will be tough, so be calculated with the time between movements to recover.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Make sure you are physical and mentally ready before starting each set.

WORKOUT STRATEGY & FLOW
Ski: Pacing should be smooth and steady (70-75%) while focusing on breathing and utilizing a strong, aggressive hip drive. Be careful to not over tax the arms and recover the last 50-100m before exiting.

Dumbbell Deadlift: Weight is moderately heavy and will be challenging through the first 2 sets. Regardless, the goal should be unbroken. Breathe at the top and don’t hesitate or stop moving through sets.

Dumbbell Bench: Unbroken, focus on breathing through the motion and steady steady. Make sure you are ready and don’t push yourself to failure.

Dumbbell Squats Cleans: A couple quick sets for the 9, 7 and maybe 5. After that it should be easier to string sets unbroken all the way to the finish.

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.

Strength & Skill

10 Minutes (one set every minute)
3 Low Hang Power Clean @65-70% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.

WOD: AMRAP 20 Minutes
1-2-3-4
Rope Climbs
40-30-20-10m
DBL DB/KB Walking Lunges (24/16kg)

Ascending rope climbs, descending Walking Lunges
** start at the top again if you still have time remaining

STIMULUS and GOALS
How to Pace: GRIND! You are working up and down this ladder multiple times for 15 minutes. Try and keep a pace that can be replicated across all rounds. Don’t come out too hot on the first ascent, or it won’t end well.

How it should Feel: MUSCULAR ENDURANCE into a bit of CARDIO! The lunges will attack your lungs while the rope climbs takes care of the upper body.

WORKOUT STRATEGY & FLOW
Rope Climbs: Big jump every time and use your legs before the arms. Try and complete 1 rep every 10-15 seconds.

DB Lunges: Weight is moderate and should be moving 10m unbroken sections. Pacing should be steady and consistent while focusing on relaxing your arms.

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.

Strength & Skill

4- 5 sets of:
*Do a set every 2-3 minutes.

12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE
12 Tempo Incline DB/ Kettlebell Bench Press @7-8/10 RPE

*Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Max effort Pull Ups directly after each set of Bench Press
**rest 2min between sets

WOD: 2 sets of

3 Rounds:
3 Wall Walks
5 Box Jump with Step Down (30/24)
7 Toes to Bar
9 Wall Ball (10/7)
35 Double Unders
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY! Pacing should be moderately aggressive through this short rep scheme, multiple sets cardio kicker. Transitions need to be seamless while keeping a non-stop effort on each station. You will have a decent rest between each set, so focus on getting your heart rate back down and see if you can replicate or even slightly increase the pacing.

How it should Feel: GASSY into CARDIO! Up and Down is all you will be doing today. Keep your breathing steady and recover during the rest.

WORKOUT STRATEGY & FLOW
Wall Walks: If you’ve never tried Touch and go, then today is a good day to try it out! If/when you need a break , then give a quick roll out at the bottom.

Box Jump: Height should be challenging but doable, but if the step down isn’t possible due to height then hop down and reset.

Toes to Bar: Try and keep these unbroken. Use a big kip everytime with a fast kick to the bar.

Wall Balls: We shouldn’t have to say this, but we will. Unbroken is the only standard here. Focus on breathing and rolling out the shoulders with every rep.

Double Unders: Smooth and Unbroken, relax the shoulders and lay the rope down everytime.

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.

Strength & Skill

7 Sets. New set every 1:30.
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Snatch

WOD: 3 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
15 Push Ups

-rest 3 minutes-

For Time:
50 Bench Press (90/55)**
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)

-rest 3 minutes-

50 Ring Rows with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

TARGET SCORE
Target time for Bench Press & Ring Row Workout: NONE. Keep moderate intensity.
Time Cap for Bench Press & Ring Row Workout: 15 Minutes

STIMULUS and GOALS
How to Pace: STEADY!
These will give you a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work. The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath. Ideally, you can perform these with partners as well!

How it should Feel: PUMP!!!!
approach both workouts with a planned rep scheme to help keep a consistent workflow without over-resting or blowing your arms.

WORKOUT STRATEGY & FLOW
Ski / Row: Smooth and steady here at a moderate pace (70-75%). This is the primer to start the day, so stay calm and roll out your arms.

Strict Pull Up: 1-3 sets, and don’t even think about doing singles unless failure is imminent.

Push ups: 1-2 sets, and if you break, just keep it short while resting on your knees, not your hands.

Bench Press: Be smart about the weight chosen for this. We recommend using something less than 70% of 1RM that allows us, when fresh, to hit 12+ reps. Ideally, you should try to hit sets of 5-10 without going to failure.

Legless Rope Climb: Don’t rush right into it, make sure the arms are ready. Every time, it’s a big jump, and scissors kick the heck out of the legs going up.

Feet Elevated Ring Rows: Similar sets to the bench press (10-15), and know these are harder than they look. Make sure the rings are set around hip height. The body should be parallel to the ground at the top of the pull. No Hips!!!

Strict Ring Dip OR Strict Bar Dip
Arms will be pretty pumped by this point, so break into 2-3 sets if needed. Keep the arms tucked in tight and no hips at all.

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

10 Incline DB Bench Press @7-8/10 RPE
x 4-5 sets
3-2-x-1

**Tempo is 3:0:X:1 meaning 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Superset 5x Tempo Pullup, Chin over bar
* 2-2-3-0

WOD:

AMRAP 10 Minutes @ 70% effort
5 Burpee C2B/ Bar/ Ring Muscle Ups
25 Crossover Singles
25 x Kettlebell Swings (32/242)

-Rest 5 minutes-

AMRAP 10 Minutes @ 70% effort
15/12 Calorie Ski/ Row
7m Handstand Walk
15 Kettlebell Swings 32/24
7m Handstand Walk

TARGET SCORE
Target Rounds each workout: 4-5+
Minimum Rounds before scaling each workout: 3

STIMULUS and GOALS
How to Pace: STEADY! Moderate intensity across both workouts. Proper pacing through the jump rope and lunges will allow for strong efforts when returning to gymnastics. Distance on the handstand is meant to be short to allow consistency and build capacity.

How it should Feel: GASSY into CARDIO! Everything should be completed non-stop and near unbroken.

WORKOUT STRATEGY & FLOW
Burpee Ring Muscle Up: Smooth and steady here to avoid burning out. Breathe at the bottom and be overly aggressive with the hips.

Crossovers: Unbroken would be awesome, so be sure to lay the rope down every time.

Kettlebell Swings: Unbroken is what we need, so don’t put it down. Just move smooth and steady.

—-If you don’t have the space to go, complete 8 in place lunges for every 25ft.

Ski: Pacing should be moderate (75%) with the goal to finish under 52 seconds. Roll the shoulders out on the ascent to stay loose.

Handstand Walk: Unbroken, it’s a short distance, so there is no need to break.

American Kettlebell Swing: Unbroken here as well. Aggressive hips, breathe through the motion, and relax the hands at the top.

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.

Strength & Skill

*Do a set every 2 minutes.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
*Rest as needed between sets.
**Light, focus on foot work and speed.

WOD: 4 Rounds

5 x Hang Squat Cleans 70/50kg
10x Box to Burpee Box Get Over (150/100) (48/40
15x DBL KB/DB Deadlift 32/24kg
20x single KB/DB Alt goblet hold reverse Lunges 32/24kg
-rest 2 minutes between 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.