Friday 11/10/2023

Warm up

https://youtu.be/rUUPk0kAqKg?si=LT6v0gShNiOboiwU

GPP

6 rounds each time

• 10 box step ups (heavy, stick with same weight each round)

• 100m sprint

Rest 3 minutes

Scaling

Boys/men should use 24” box, girls/women should use 20” box. Reduce height as needed and choose a weight that’s doable but challenging. Sub 200m bike sprint for running if needed.

Accessory:

• 3x12 single arm bench press

SPP

Basketball (boys/girls)

TBD: Based on observations and coaches conversations, will start of 11/13

Swimming

TBD: Based on observations and coaches conversations, will start of 11/13

Cheerleading

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Sprinters)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Middle/Long Distance)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Jumpers)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Throwers)

TBD: Based on observations and coaches conversations, will start of 11/13

Cool down

2 minute couch stretch

Scripture:

“The Lord is my light and my salvation; Whom shall I fear? The Lord is the strength of my life; Of whom shall I be afraid?”

‭‭Psalms‬ ‭27‬:‭1‬ ‭