Warmup

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)

 

Gymnastics

Max Effort Handstand Pushups in 4' 

 

MetCon

Death by Clean* (RX: Men: 90% bodyweight; Women: 75% bodyweight)

*1st minute perform 1 Clean, 2nd minute perform 2 Cleans, and so on.  Once you fail on the cleans, perform Deadlifts on the subsequent rounds.

 

Death by Strict Pullups*

*Same as above.  Once you fail on the Pullups, perform Kipping Pullups on the subsequent rounds.

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.