every 2min for 20min
(add 10 lbs if you did it last time)
or start at 50 % of your 1 RM
– Pull ups (Scale- Ring rows)
– Step ups (BW) (35/45) (65/95)
Create in me a clean heart, O God,
and put a new and right spirit within me.
Do not cast me away from your presence,
and do not take your holy spirit from me.
Restore to me the joy of your salvation,
and sustain in me a willing spirit.
– Psalm 51:10-12