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Strength & Skill

*Do a set every 1 minute 30 seconds.

10 Barbell Front Rack Lunge (5+5)
8 Barbell Front Rack Lunge (4+4)
6 Barbell Front Rack Lunge (3+3)
4 Barbell Front Rack Lunge (2+2)
2 Barbell Front Rack Lunge (1+1)

increase weight as reps decrease

*Do a set every 1 minute 30 seconds.

2 x 3 Bench Press @ 60%
3 Bench Press @ 6/10 RPE
3 x 3 Bench Press @ 70%

WOD: 3 Rounds
Row 20/17 Cal or /12/10 Calories Assault Bike
15m Walking Lunges Double KB or DB 24/ 15kg
3 Rope Climbs

How it should Feel: LACTIC ACID PARTY! If you push hard enough, you may need a partner on stand-by to pick you up off the floor!

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.