Wednesday 6/17/2026

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

Workout of The Day

“The Grind”

For max reps

• 5 rounds :30 on/:30 off - wall walk 

• 5 rounds :30 on/:30 off - devil presses (35/25, U16/over 50 25/15)

• 5 rounds :30 on/:30 off - box jumps (24/20” box)

Accessory Work

• 2x25 standing banded abduction

Cool Down

• 1-3 minute backbend

  Complete additional stretches, SMR and/or active recovery as needed

Goal Specific Training

• Add a small amount of practice/training before or after workouts.

• View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”