Jump To It!

Did you set some resolutions for 2016?  Remember, when it comes to fitness, something is better than nothing.  Give yourself time to work back into it.  Have a plan, and even more importantly, an accountability partner.  Too many people jump back in thinking they can pick right up where they left off, get extremely sore, discouraged or even injured, then fade out.  Man, take your time!  You’ve got your whole life to get in shape!

Range of Motion (ROM) Drills, then a dynamic warm-up.

Warm-up with 4 rds of:

50 mountain climbers

10 medicine ball squat cleans (20#)

10 DB snatches (each side, 50# DB)

10 V-up sit-ups


Strength: Back squats 5-5-5-5-5, superset with dips 10-10-10-10-10


MetCon: complete reps of 21-18-15-12-9 for time of

KB SDLHP’s (72#)

180 jump turns

Behind the head DB triceps extensions (50# DB)

Box jumps (30″)

-AR 11:45, DR 12:06, BP 11:00 (21-15-9)


Isaiah 52:7 New King James Version (NKJV)

How beautiful upon the mountains
Are the feet of him who brings good news,
Who proclaims peace,
Who brings glad tidings of good things,
Who proclaims salvation,
Who says to Zion,
“Your God reigns!”