3 rounds (1st rd consists of the 20 reps; 2nd rd consists of the 15 reps; 3rd rd consists of the 10 reps)
20-15-10 Single left arm KB Thrusters (35/26#)
20-15-10 Single right arm KB Thrusters (35/26#)
100 Russian Twists with light weight (KB or Slam ball)
3' Plank (Hands & Toes)
30 C&J (135/95#)
Rest the length of time it took for "Grace"
2 mile run
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.