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Thursday, January 18, 2018


Thursday, January 18, 2018


So I say, walk by the Spirit, and you will not gratify the desires of the flesh.

Galatians 5:16 NIV

Warm Up

 AMRAP 20 min @ 50-70% speed

250m Row
10m Duck Walk
10m Hami-Half Step
250m Row
10 Push Ups
20 Sit Ups
250m Row
10m Bear Crawl
10m Crab Walk


 Warm up Back Squats with 3 sets of 10 reps (Start with empty bar),
building in weight until you get to your first “working set” of weight for 20 reps
3 X 20 : ACROSS (+5-10 FROM LAST WEEK)
3 sets across at 5-10 lbs heavier than last weeks weight.
Rest 3-4 min between sets.

Additional Work

 3 Rounds
10-20 GHD Sit Ups
10 Barbell Good Mornings
*add some weight reps from last week if u want