"He only is my rock and my salvation: he is my defence; I shall not be moved."
Psalm 62:6
Baseline:
Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.
Work Capacity:
Tabata (20 secs work/10 secs. rest x 8 intervals)
Row for distance
Push-ups
K.B. swings 55/35 lbs.
Box jumps 24 inch box
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