Hebrews 12:1 "Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus... " Hebrews 12:2 is coming...

Warm-up

L-sit max hold

5 Lunges/leg

10 sit ups

5 Lateral Squats/leg

L-hang max hold

10 Push ups

10 Mountain climbers

Core bridge in Push up position 1 min hold

WOD

3x5 weighted pull ups

rest 3 minutes

60 seconds max dead hang pull ups

rest 2 minutes

60 seconds max kipping pull ups

rest 2 minutes

60 seconds max pushups (chest must touch ground)

rest 2 minutes

for 5 minutes run 60m every 30 seconds