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Run 400 m

6 Rounds Bear Complex (PC+FS+PP+BS+PP) (115/75 lb.)

Row 500 m

6 Rounds Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)

Do the gym programming (RX’d or competitor) for the day.

Later in the day

For time:
5,000m Row Time Trial
– Goal is to set a new PR on the 5K row.

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.