Friday 5/31/2024

Scripture

“But you, take courage! Do not let your hands be weak, for your work shall be rewarded.”

2 Chronicles 15:7

Warm up

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

GPP

For Time

• 400m single arm DB farmers carry (switch hands as needed)

Immediately after complete

21-15-9

• DB Thruster (R or L)

• DB Thruster (R or L)

• Lateral burpee over DB

• Sit ups

Immediately after complete

• 400m single arm DB farmers carry (switch hands as needed)

Notes

Use (35/50Ib DB) or lighter if needed

Accessory

2x30 calf raise

SPP

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

Cool down

• 2 minute standing hamstring stretch per side

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

Additional

• Once every quarter of the year take a week to recover mentally and physically from high intensity training: Complete aerobic workouts such as biking, rowing, swimming or take additional rest days. Do this around every 13 weeks, while traveling or use it if you’re not feeling well. Only use once a quarter

• Spring goal final testing: Test around June 1st

• Summer goal baseline test: Test around June 1st