Luke 11:13
If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give the Holy Spirit to those who ask him!

EMOM 21:00
Minute 1: 5 Back squats
Minute 2: 5 Weighted ring dips, unbroken
Minute 3: Rest
**Notes This is a squatting and pushing strength element. Attempt to increase loads used from 3/10. If you did not perform this workout on 3/10 use loads on the back squats where all 7 sets are completed at 80% + of the top 5 rep set for the day. The dips will be challenging with any type of load. Use a variety of dips that allows for a challenging set of 5 reps for each effort.
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