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Max effort 1-k Row
Rest 3 min.
Max Set Front Squats (135/95 lb.)
Rest 3 min.
Max effort 500-m Row
Rest 2 min.
Max Set Front Squats (135/95 lb.)
Rest 2 min.
Max effort 250-m Row
Rest 1 min.
Max Set Front Squats (135/95 lb.)

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.