Back Squat - 3x5+ (3 sets of 5 reps - 3rd set is as many reps as possible)


Met-con (Metabolic Conditioning)

10' EMOM (Every Minute on the Minute)

10-20 Goblet Squats (RX 53/35#)


5 RFT (Rounds for time)

15 Wall Balls (RX 20/14#)

15 Abmat Situps


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.