I CONSIDER THAT OUR PRESENT SUFFERINGS ARE NOT WORTH COMPARING WITH THE GLORY THAT WILL BE REVEALED IN US. -ROMANS 8:18 NIV

W.U.

  • 3 MINUTE JUMP ROPE
  • 500 METER ROW
  • SHOULDER STRETCH WITH GREEN BANDS

M.O.B.

  • 30 LIGHT WEIGHT K.B. PRESS WITH LEFT AND RIGHT ARM

  • LUNGE WALK 20 YARDS AND BACK

  • 20 REPS BODY SQUATS

  • 30 PUSH UPS

  • 15 IRON CROSS

  • 15 LS

  • 15 AS

  • HIGH KNEES 20 YARDS AND BACK

W.O.D.

KETTLE BELL DAY

  1. 30 PUSH UPS
  2. 30 THRUSTERS 53/35 *modification go lower in weight and alternate arms after 5 reps
  3. 30 GOBLET SQUAT *same as K.B. squat holding k.b in front of body and squat
  4. 30 K.B. SWINGS
  5. 30 BURPEES
  6. 30 THRUSTERS