12 Pistols (Rx+35/26)

24 Double-unders

12 Burpees

Overhead walking Lunge

Odd Rounds: Forward lunge

Even Rounds: Reverse lunge

Super Core Tabata: Hollow hold/Abmat sit-up/Plank hold

Block Strength/Recovery Day

Spend time working on your goat

Row 2k (75%) Rest 2min Row 2k (65%)

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 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.