A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20-Meters of Walking Lunges

A.
Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Burpee Box Jump or Step-Overs
400 Meter Run

A.
Four sets of:
Romanian Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

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

“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.