Friday

"He has said to me, "My grace is sufficient for you, for my power is made perfect in weakness.” Most gladly therefore I will rather glory in my weaknesses, that the power of Christ may rest on me. Therefore I take pleasure in weaknesses, in injuries, in necessities, in persecutions, in distresses, for Christ’s sake. For when I am weak, then am I strong."
II Corinthians 12:9-10

Baseline:

Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.

Work Capacity:

For time:
Run 400m
21x Pull-ups
21x K.B. swings 55/35 lbs.
21x Box jumps 24 inches
Run 400m
15x Pull-ups
15x K.B. swings 55/35 lbs.
15x Box jumps 24 inches
Run 400m
9x Pull-ups
9x K.B. swings 55/35 lbs.
9x Box jumps 24 inches
Run 400m