040615

Warm-up

-Squat

-Lats

-Push-ups

Back Squat

10 x 10

Start at 50% and build as form allows (not a max)

Pull Up

10 sets
5-10 Pull Ups (any variation)
Superset w/back squats
(20min)

12-9-6-3
-Wallball Shots (14/20)
– Burpees
200m Run (after each round)

Cash Out

Hip mobility

VOD

I call to God, and the LORD saves me. Evening, morning and noon I cry out in distress, and he hears my voice.

Psalm 55:16-17—