Stand Up Paddle Board + Obstacle Course Race November 22nd. Ballard Park. Sign Up at www.supnrun.com

Daily Workout
Battle Plan
Tabata (16 min)
Box Jumps
Lunges w/ barbell in front rack (like a front squat)
T2B
Mt Climbers
 
Rest 2 minutes
 
“Flying” Amrap in 7 minutes
Double or Single Unders
Rep Scheme choices:
Beginners: 1-2-3…
Intermediate: 2-4-6…
Advanced: 5-10-15…
 
Perform the allotted amount reps of jump ropes then intentionally rest. You must do the reps unbroken to move onto the next higher round.  
Example: If you are advanced at Double Unders, begin with trying for 5 unbroken reps. Then stop, then do 10 unbroken, then stop.  Say you only get a percentage of the allotted reps done in a round and then mess up, you must start over on that specific round before moving on.
Devotion
A soft answer turns away wrath, but a harsh word stirs up anger. —Proverbs 15:1 On July 28, 1914, Austria-Hungary declared war on Serbia in response to the assassination of Archduke Francis Ferdinand and his wife, Sophie. Within 90 days, other European countries had taken sides to honor their military alliances and pursue their own [...]
Sponsors

 

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Wells Fargo Advisors Chad Helpling
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Silver Sponsor

“Physical training is of some value, but godliness has value for all things holding promise for this life and the life to come.” 1Timothy4:8 NIV