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Strength & Skill

Week 3/8 Squats
Back squats
5 x 7 @ 70%

WOD: For 15 minutes
Toes-to-Bar Ladder + Burpees

Perform one Toes-to-Bar the first minute, followed by max reps Burpees. Perform two Toes-to-Bars the second minute + max reps Burpees. Perform three Toes-to-Bars the third minute + max reps Burpees, continuing for 15 minutes or until failure to complete the Toes-to-Bars within the minute.

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.