Worship WOD – 02/06/20 – The Discipline of Submission

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Worship WOD – 02/06/20 – The Discipline of Submission

WORSHIP

MESSAGE

For Gym –

The Discipline of Submission (From the Celebration of Discipline)

For Home –

Zealous for One Thing – Radical – David Platt

WORKOUT

Warm-Up

100m Run
30 sec PVC pass-thru (Use a red band and hold it tight if no PVC is available)
100m Run
30 seconds Spider-mans
30 seconds Sampson Stretch

WOD

Row Cindy Row

Gym
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
20 calorie Row

Home
AMRAP in 20 minutes
5 Pull-Ups (Door adapted pullup bar or banded door pull down)
10 Push-Ups (try regular before going to your knees)
15 Air Squats
30 Banded Bent Over Row (Red Band)

Buy Suggested Band Set

Cool Down

1 min Childs Pose
1 min hamstring circuit (1min left 1min middle 1min right)
1 min each side lying chest stretch

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