100 Back Squats (115/75lbs)
Every minute perform 20 Double Unders
To be done 30 minutes before class
– Warm up to a heavy triple and hold that weight across 5 working sets.
Every minute for 10 minutes:
12 pull-ups & 7 Burpees
– Goal is to complete all 10 minutes, so scale the pull up reps down if you do not complete a minute so that you finish all 10 minutes worth.
Do Beyond Rx’d programming for the day.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.