Thursday, January 11, 2018


Thursday, January 11, 2018

Thursday, January 11, 2018


But just as he who called you is holy, so be holy in all you do; for it is written: “Be holy, because I am holy.”

1 Peter 1:15-16 NIV

Warm Up

 AMRAP 20 min @ 50-70% speed

250m Row
10m Duck Walk
10m Hami-Half Step
250m Row
10 Push Ups
20 Sit Ups
250m Row
10m Bear Crawl
10m Crab Walk


Warm up Back Squats with 3 sets of 10 reps (Start with empty bar),
building in weight until you get to your first “working set” of weight for 20 reps
3 X 20 : +5-10 FROM LAST WEEK
3 sets across at 5-10 lbs heavier than last weeks weight.
Rest 3-4 min between sets.

Additional Work

3 Rounds
10-20 GHD Sits ups
10 Barbell good mornings