25 Jumping Jacks

4' AMRAP: 10 Pushups / 10 Squats / 10 Situps

15 Pass Throughs (Each 5 Pass throughs, get a narrower grip)

20 Overhead Squats (PVC or Training bar - focus on keeping bar in straight bar path)

10 Leg Kicks (4 variations)

10 Arm Rotations (4 variations)



Overhead Squat - Work on the mobility/flexibility and full range of motion - NOT HEAVY



Max Reps

1' Pushups

2' Air Squats

3' Straight leg Deadlift (95/65#)

4' Burpees

5' Pullups


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.