Pack Your Bags…


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



Lateral Raises 8-8-8-8

Goblet squats 10-10-10-10

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



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.