Met-con (Metabolic Conditioning)

"20 Minutes of Friane"

21-15-9 (1st round Is 21 reps for each exercise; 2nd round is 15 reps; 3rd round is 9 reps; 4th round is 21 reps; And so on)

Deadlift (225/155# or 95/65#)

Handstand Pushups

Thrusters (95/65# or 65/45#)




Knees-to-elbows or Toes-to-bar



Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.