Tuesday, April 3, 2018


Tuesday, April 3, 2018


And I took the little scroll from the hand of the angel and ate it. It was sweet as honey in my mouth, but when I had eaten it my stomach was made bitter. And I was told, “You must again prophesy about many peoples and nations and languages and kings.”

Revelation 10:10-11

Warm Up

At very low intensity:
12 Calorie Row or Bike + 5 Spiderman and Reach, each side
9 Calorie Row or Bike + 5 Walkouts
6 Calorie Row or Bike + 3 Reps of the Barbell Warmup*
*Barbell Warmup
Good Mornings
Back Squats
Elbow Rotations
Strict Presses
Stiff-Legged Deadlifts
Front Squats2 Rounds, building in both loading on the deadlift, and intensity of the movements:
200 Meter Row
6 Deadlifts
6 Box Jumps (20″)


3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)


5 Rounds:
6 Strict Deficit Handstand Push-ups (4.5″/3″) or 3 Negatives or 6 DB Presses @ (3,0,x,0) Tempo
3 Strict Ring Muscle-ups or 6 Strict Pull-Ups