For Time,

Run 400 Meters (or another equal aerobic activity)
Weighted Object Shoulder to Overhead, 50 repetitions
Hand Release Push-up, 50 Repetitions
Double Under, 50 Repetitions
Weighted Object Front Squat, 50 Repetitions
Run 400 Meters

Rest as needed then,

Weighted Object Tempo Pillar of Power, 3,3,3,3,3 repetitions

Note: Today’s “Pillar or Power” will the FULL range of motion including a reverse press, reverse front squat, and reverse deadlift, with an average total tempo of 15 seconds. On the chipper, use the same weight for both weighted object exercises. Our Zoom classroom today for the 4PM class is located at:


Join us tonight at 6PM for Faith Works Ministry


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