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Strength: 4-5 heavy sets
Deadlifts x 3-5reps
Calf Raises x 10 (each side) single leg

Workout out of the day:

TABATA: 1 min work and 15 seconds rest, 4 Sets (16 rounds)
1. Double Unders
2. Push ups
3. Anchored MB-2-Wall throw sit ups.
4. 100m run

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.