VOD
He who abides in me and I in Him, bears much fruit; for without Me you can do nothing.
John 15:5
WOD
STAIRMASTER
30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
ADDITIONAL WORK
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%