Warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Rope

Strength
 
AMRAP in 15 minutes:

3 – Deadlifts (75% of 1 rep max)
5 – Push-ups
7 – Jingle Jangles

Stretch/Hydrate/Refuel

3-2-1-Go!

“He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not. Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted.”
-Isaiah 53:3-4

But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may be revealed in our mortal body.
-2 Corinthians 4:7-11

 
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%”
-Arnold Schwarzenegger

 
“Squat more”
-Jesse Marunde (Worlds Strongest Man Competitor)

Check out this article – good reading.
http://sports.espn.go.com/espn/page2/story?id=5021601

Have a great day.
BE STRONG!
Janice and Jay