Thursday, December 7, 2017


Thursday, December 7, 2017


“I am the good shepherd; I know my sheep and my sheep know me— just as the Father knows me and I know the Father—and I lay down my life for the sheep.

John 10:14-15 NIV


500-1km before class (run or row)
OTM 12
1- 2 Wall Walks + Hold until 40sec mark
2- 10 Push Ups + 10 Air Squats or Goblet Squat (light)
3- 15 sec sprint on rower

Strength Accessory Work

Hip Work (10 min)
3-4 rounds
5/5 Cossack Squats (Controlled/Slow Tempo)

Rest 1 min
5/5 Step overs
*Set up band across rig at knee level and step over without touching band,
tap foot on gound and bring back.
Try to keep hips square
Rest 1 min
10 Hip Extensions on GHD (Should be quick and powerful)
Rest 1 min


Even: 10 Burpees Over Box
Odd: 20 sec Shuttle sprint (5m, count touches)**Try and improve on your avg. time/touches from last week