In teams of four, complete six sets for max reps of:
60 seconds of Ring Rows
60 seconds of Barbell Thrusters (40/25kgs)
Rest 60 seconds
- Handstand practice:
Set up with partners if need be and do max holds.
- 50m dashes:
At 60% of max. complete 1x 50m dash.
Walk back to the beginning,
Complete again at 60%
Build over course; 65% dash, 70%,75%,80%,85%,90%, perform 2 runs at each %.
- From start line:
Every 1min for 10min+ perform max effort standing broad jump.
- 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.