Monday- Long Winded


Monday- Long Winded

Warm Up

– Hamstrings
– Pressing
Running Drill


Bench Press

3@ 70%
3@ 80%

Max rep@ 90%


For Time:

800m Run

20 snatches Rec- 65/95 OR 60 KB Swings 25/35  Rx- (95/135)

800m Run



1. Max set strict HSPU OR DB Presses

2. Max set kipping HSPU
OR DB Push Press
(goal is 10 plus reps)


For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever.

– 1 Thessalonians 4:16-17 NIV