Friday 5/10/2024

Scripture

“A good name is better than precious ointment, and the day of death than the day of birth. It is better to go to the house of mourning than to go to the house of feasting, for this is the end of all mankind, and the living will lay it to heart. Sorrow is better than laughter, for by sadness of face the heart is made glad. The heart of the wise is in the house of mourning, but the heart of fools is in the house of mirth. It is better for a man to hear the rebuke of the wise than to hear the song of fools. For as the crackling of thorns under a pot, so is the laughter of the fools; this also is vanity. Surely oppression drives the wise into madness, and a bribe corrupts the heart.”

Ecclesiastes 7:1-7

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)

GPP

4 rounds for total time

• 200m run

• 15 pull ups

• 25 push ups

• 35 air squats

• 200m run

  4 minute rest

Notes

Pull up scale: Banded or box kipping. Push up scale: Kneeling or bar push ups

Accessory

• 3x8 seated DB tricep extension

SPP

This is where you add in your goal specific training. Your coach will guide you what to do each week

Cool down

• 3 minute kneeling hamstring stretch

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