10 May 2011


"But you, O LORD, be not far off; O my Strength, come quickly to help me."
Psalm 22:19


10 minutes of jumping rope; mix in variables of double-unders, cross-overs, single foot, and running.


10-8-6 Reps of
Front Squat

5-3-2-30* Reps of
Back squat

*Use your 10x rep weight for front squats for your 30x rep weight on the back squats and try and complete set unbroken.

Work Capacity:

Tabata (8x 20sec work/10sec rest)
Sledgehammer swings
Back extensions
Sledgehammer swings

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