ROM Drills

Warm up with 3 rds of:

0:45 seconds of jump rope, rest 0:15

0:45 secs of wall sit, rest 0:15

0:45 secs of Russian swings, rest 0:15

Strength:

Lateral Raises 8-8-8-8

Goblet squats 10-10-10-10

Single Arm DB Rows 10-10-10-10 (each side)

MetCon:

100m suitcase carry (50# DB) – right side

10 sandbag get-ups (70#) – right side

10 single arm DB overhead walking lunges (35# DB) – right hand

0:45 second plank hold – right side

Then repeat with left side, then right side, then left side (2 x total each side)

-DR 18:36, AR 19:51

Matthew 6:19-21 New International Version (NIV)

¹⁹ “Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. ²⁰ But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. ²¹ For where your treasure is, there your heart will be also.