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Strength & Skill

Deep in-the-hole Front Squats
4 @ 55%
4 @ 60%
4 @ 65%
2 x 4 @ 70%

WOD: 4 Rounds
12/10 Pull ups
200m Run
15/10 Push ups
200m Run

WOD Stimulus: CARDIO. Ideally non-stop movement and no long rest periods.

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.