9 Do not lie to each other, since you have taken off your old self with its practices 10 and have put on the new self, which is being renewed in knowledge in the image of its Creator. Colossians 3:9-10
90sec row for calories
11 push-ups with 10/25# plate on back
3 x 6 push press, start at 75% of 1RM and build but hit 6 reps!
4 x 2 push jerk, heavy load, min. 80-85% of 1RM phyf
2 x 10 strict shoulder press, 65% of 1RM
2)Accumulate 2min of L Sit hold resting 30sec betw breaks