Monday 3/27/2023

3 rounds for time of: 

• 800m run

• 20 dips 

• 20 med ball shoulder squats (left shoulder)

• 20 med ball shoulder squats (right shoulder)

♀ 14-lb med ball ♂ 20-lb med ball

Scaling: 

Reduce run distance. For dips reduce reps and/or use bands. Dips can also be completed by using two boxes and pushing off the ground with your feet. Modify squat depth and weight of ball as needed. Squat 

Accessory:

• 4x10 step up to knee drive 

SPP: 

Specific physical preparedness (this section of training is what we emphasize if you have a goal in mind)

• Training for a specific physical area: Strength, stamina, speed, etc…

• Training for a specific task: Pull ups, squats, sprints, etc… 

  • Stay with the same physical area or task for at least 6 weeks. 

• Virtual Group Program SPP: 1RM D ball to shoulder each side or single arm DB muscle clean 

  • Virtual Group Program Info 

Cool down:

• Pick at least two stretches to hold for 1-5 minutes