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Skill & Strength

Weighted BOX Step ups
Heavy 4 reps for each side.

WOD

“Recovery day” 20min

Min 1-2: Assault Bike/Row/Run/Skip

Min 2-4: ‘Yes’ Plank

Min 4-6: Assault Bike/Row/Run/Skip

Min 6-8: Mountain Climbers

Min 8-10: Assault Bike/Row/Run/Skip

Min 10-12: Russian Twists

Min 12-14: Assault Bike/Row/Run/Skip

Min 14-16: Hollow Hold

Min 16-18: Assault Bike/Row/Run/Skip

Min 18-20: Push-ups

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.