- 1RM Back Squat:
Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1
Against a 2-minute running clock, perform the following:
Run 400m/ Row 300 Meters
Max Reps of Squat Cleans (60/40kg)
Rest 2 minutes between sets, and complete a total of four 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.