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Part 1:
Find a heavy 5 rep of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds

15 Bent over Barbell Row
15 Bench Press

Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 60% of weight above

Part 1:
Find a heavy 5RM of Bent Over Barbell Row and Bench Press

Part 2:
3 Rounds
Max Set Bent over Barbell Row
Max Set Bench Press
* Use 70% of weight above

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.