Saturday March 18, 2017


Saturday March 18, 2017


The Lord is my shepherd; I have all that I need. He lets me rest in green meadows; he leads me beside peaceful streams. He renews my strength. He guides me along right paths, bringing honor to his name.

Psalm 23:1-3 NLT

Aerobic Conditioning

4min Row- Rest 2min
3min Row- Rest 1:30
2 min Row- Rest 1 min
1 min Row- Rest 30sec

Barbell Conditioning


3 Power Cleans
3 Front Squats
3 Jerks

75-85% of Power Clean

Gymnastics Conditioning

“Ricky Ropes”

6 Rope Climbs
Rest 2 min

5 Rope Climbs
Rest 90sec

4 Rope Climbs
Rest 1 min

3 Rope Climbs
Rest 30 sec

2 Rope Climbs