Monday 4.18.11

Wake Up: 4:50 am

Daily Reading: 2 Corintheans 3-5

Devotion: Streams in the Desert

Workout: Sealfit, 5 Mountain

Baseline:

• BB Complex: 4 rounds for quality (using 2 35lb db's)
• 6 Deadlift
• 6 Upright Row
• 6 Hang Squat Clean
• 6 Squat
• 6 Military Press
• 6 Squat

Work Capacity:

• AMRAP 20 min: (13 rounds)
• 7 Bent Over Row
• 15 Squat
• 20 DB Swing (w/35lb db)

Stamina:

• 50 Thrusters (using 2 35lb db's, 2 x 25)
• 75 Weighted straight leg situps (using 40lb sandbag

Durabiltiy:

• 2 x 400m sprint (45 sec rest between sets)
• 4 x 200 m sprint (30 sec rest between sets)
• 6 x 100 m sprint (15 sec rest between sets)
• Active Stretch