To be done 45 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
3 rounds for time:
9 Bar-facing burpees
12 Front squat (185/125)
15 Chest to bar pull-ups
– Goal is to finish under 8 minutes with great times under 6 minutes.
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.