Deadlift Technique/Practice

3x10 (3 sets of 10 reps with 2' rest in between)


Met-con (Metabolic Conditioning)

12' AMRAP (As Many Rounds As Possible)

10 Deadlift (135/95#)

50 Single-unders / 25 Double-unders

10 Ab-mat Situps/Knee-ups/KTE/TTB

50 Single-unders / 25 Double-unders


Tabata (8 rounds - 20" work, 10" rest)

Hand-release pushups


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.