VOD

 2 John 5-6

5 I am writing to remind you, dear friends,that we should love one another. This is not a new commandment, but one we have had from the beginning. 6 Love means doing what God has commanded us, and he has commanded us to love one another, just as you heard from the beginning.

WARMM UPPP

500m row

20m inch worms (with push up between)

Overhead Stability and Core Testing

A) Max hand stand hold (as many seconds as possible)

B) Max plank

C) Max side plank each side

D) Max Sorenson hold (Superman on GHD) or superman hold

Aerobic Capacity Test #1

15 minutes max effort row for meters