• 50 Russian KB Swings

Strength:

Skill:

• :40 Seconds Rowing
• :20 Seconds Rest
• :40 Seconds Plank Hold
• :20 Seconds Rest
• :40 Seconds Hip Ext. Isometric Hold at top position
• :20 Seconds Rest
• 1 Minute Rest

• 10 Minutes Mobility—- Coaches choice

• 50 Russian KB Swings

Strength:

Skill:

In Teams of 4 Complete 5 Rds For Total Meters Rowed:

• :40 Seconds Rowing
• :20 Seconds Rest
• :40 Seconds Plank Hold
• :20 Seconds Rest
• :40 Seconds Hip Ext. Isometric Hold at top position
• :20 Seconds Rest
• 1 Minute Rest

• 10 Minutes Mobility—- Coaches choice

Strength:

Skill:

A) Mobility and Maintenance

Mobility

* 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.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) 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.

• 10 Minutes Mobility