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Strength & Skill

3-4 rounds:
10 Diamond Pushups @ moderate weight
10 Body Row on Racked Barbell @ moderate weight
10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight
10 Barbell Drag Curls @ moderate weight
:45 sec Face up Chinese Plank
30m Single DB Overhead Carry (Left– as heavy as possible)
30m Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2-3 minutes between rounds-

WOD: In a 15 minute window
1k Run
Max rounds in the time remaining:
5 Bar Muscle Up
10 GHD Sit Ups
20 Wall Ball (20/14)

How it should Feel: CARDIO and/or MUSCULAR ENDURANCE! This one is a great balance of cardio, skill and fitness. It will be a total body tester and really help you see where you need work in your fitness.

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.