WOD
Strength | Endurance | Gymnastics | TRX
PRE-Warm-up: myofascia release (supernova, lax ball, foam roller)
Warmup: 10 minutes: Halos-downwood dog (inchworms) - cobra - spiderman - lunge quad stretch - crab walks - cossacks
5-10 minutes of Turkish Get Ups
Tabata intervals: 20 second work - 10 seconds rest or 30 on 30 off for at least 4 minutes - KB swings or KB snatches or KB high pulls or squats: air-goblet-front
Strength: To prevent from over training, rep range: 1-5, never go to failure. 2KB's for more mass.
Endurance: To prevent from over training, alternate every 1- 10 reps until you have worked up to suggested reps. KB's goal to go 10 minutes of olympic snatches and push jerks for 10 minutes.
WOD JOHN 3:16
For God so loved the world that He gave His only begotten Son, that whoever believes in him shall not perish but have eternal life.
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