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15 Deadlifts (185/135 lb.)
18 GHD Sit-ups
21 Wall-Ball Shots (20/14 lb.)
18 Deadlifts
21 GHD Sit-ups
24 Wall-Ball Shots
21 Deadlifts
24 GHD Sit-ups
27 Wall-Ball Shots

To be done 45 minutes before class

For time:
100 DB Bench (70/50)
-Every break, perform 20 ring rows before continuing

3 rounds for quality:
25 Hip extensions (25/15)
-If you are unable to do 25 consecutive and controlled reps, then scale to no extra loading.

Do the gym programming (RX’d or competitor) for the day.

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.