Met-con (Metabolic Conditioning)


25 Double-unders (50 Single-unders)

5 Handstand Pushups (Pike pushups on plyo box OR Plyo box pushups OR Normal pushups)

10 Over bar Burpees (Jumping Laterally)

15 Front Squats (75/45#)



3 rounds of Max Handstand Hold (against wall)

1' Rest in between rounds


3 rounds of Max rep Pullups (with or without band)

1' Rest in between rounds


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.