"Every calamity is to be overcome by endurance." --Virgil

Today we are developing power. Perform each movement with purpose and maximum effort. Jump high and crawl low.

Warm-up:

Stretch and foam roll Burpees 2 x 30 Single Leg Reach 1 x 15 each

Main Set: Super-sets

A1. Sumo Squat x 10 A2. Walking Lunges x 20 (10 each leg, advanced: Hold a Spartan Pancake to increase resistance) A3. Jump squats x 5 A4. Jump for maximum height Rest 1 minute and repeat 3-5x

B1. Bent Over Row x 10-20 B2. Skull Crusher x 10-20 B3. Bear Crawl x 6-10 Rest 1 minute and repeat 3-5x

Cool-down:

Stretch

Beginner Version: Increase rest periods. Perform only 3 sets each Advanced Version: Decrease rest periods. Perform 5 sets each

Next Workout: MIND: July 27, 2017

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