Front Rack Lunges (135/95 lb.)
Box Jump Overs (24/20 in.)
To be done 30 minutes before class
-Use the heaviest weight possible on each set.
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
On the Minute for 12 minutes:
30 seconds Max distance Prowler push (Moderate load)
– Goal is to sprint for 30s on/30s off for 12 rounds. Loading should be moderate enough that a very rapid pace can be achieved, but heavy enough that it can not be maintained.
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.