Mobility

Overhead Squat Prep (Shoulder Mobility / Bottom Squat / Weighted OHS)

 

MetCon

20' AMRAP

5 Bar Muscle-ups (Sub 10 Pullups/10 Dips)

10 Hand release Pushups

15 Wall Balls (20/14#)

 

Core 

100 Supermans (Hold for count of 3" at the top)

Comment

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.