3 Rounds - adding weight after each set of 20. Last set should be all you can do for 20 reps. Not for time - rest as needed.
20 Rep Back Squat
10 Weighted Step-ups on Box
Complete 5 Rounds of the following for time:
5 Strict (dead hang/no kip) Pull-ups (or sub ring row)
10 Back Extension - on GHD (or sub good mornings)
15 Double unders (or sub singles x 3)
Train Hard - Train Smart
“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”
1 Timothy 4:8
"The Truth is that Running Hurts. No one gets faster without meeting their personal pain barrier straight on. No amount of junk miles, fun runs or affirmations are going to get you over the hill at the five mile mark in a 10k. However, what will pull you through is solid prep with hard hill runs and interval work."
- Manciata's explanation of the Truth about Running
Today's off the wall fact that probably means nothing to anyone is:
In eighteenth-century English gambling dens, there was an employee whose only job was to swallow the dice if there was a police raid.
BE STRONG!
Jay and Janice
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