Metcon (20–30 min high intensity)
Warm-up (6–8 min)
• 400m jog + dynamic mobility
WOD (Example)
• 5 Rounds for Time:
• 10 Dumbbell Thrusters (35/25 lb)
• 12 Toes-to-Bar (or hanging knee raises)
• 200m Run
Optional Core
• Tabata: Hollow hold (20s on / 10s off × 8 rounds)
Romans 5:3-5
3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.
Romans 5:3-5
3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.
