3 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength
Weighted Pistols
5,4,3,2,1 R/L
Do these with or without weight, with increasing difficulty as the reps get lower. Hold a kettlebell, sandbag, or just increase the range of motion if you don't have the pistol yet. Take at least 2 minutes between sets. Record your weight or ROM for each set.
Met-Con
21-15-9-6-3 reps each of:
24kg Kettlebell Snatches R/L
Knees-to-Elbows
Clapping Pushups
for time
DON'T FORGET TO FOAM ROLL
John 3:16
New International Version (NIV)
16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
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