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100 Back Squats (115/75lbs)
Every minute perform 20 Double Unders

To be done 30 minutes before class

Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

Every minute for 10 minutes:
12 pull-ups & 7 Burpees

– Goal is to complete all 10 minutes, so scale the pull up reps down if you do not complete a minute so that you finish all 10 minutes worth.

Do Beyond Rx’d programming for the day.

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.