Do the gym programming (RX’d or competitor) for the day.
Snatch grip, Stiff leg Deadlift
– Use the heaviest weight you can for each set.
Rest 10 minutes
5 Rounds for time:
30 cal Row
30 GHD sit ups
100m Farmer Carry (70/55)
– Goal is to finish under 20 minutes. For the carry use a DB or KB in each hand. Scale the GHD to 20 each round if you have not been doing those regularly.
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.