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Strength: Weighted reverse lunges x 2 DB
Heavy 4 reps per side.
X 4-5 heavy sets

WOD:

4 Rounds for Time

20x DB Walking Lunges 24/16 x2DB
20 x Goblet Squats x1 DB
20 x MB Sit ups
20 x Chin over Bar/ Ring Rows

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.