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Thursday, March 22, 2018


Thursday, March 22, 2018

Thursday, March 22, 2018


“But blessed is the one who trusts in the Lord, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”

Jeremiah 17:7-8 NIV

Warm Up

 Not over 10 Min

Slow Squats

Spiderman + Reach


Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters (Sub 350m)
10 Burpees
10 Jumping Lunges
Run 400 Meters (Sub 200m)

Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.

*Note your pace on the rower and the times of your runs to gauge your pacing.
**Easy Pace that promotes recovery for those still doing Friday Night Lights