Monday 11/13/2023

Warm up

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

GPP

4 rounds for time

• 80yd sled push

• 40 jumping pull ups

• 20 bar dips

*Sled push goes down by 20yds each round

Scaling

Use a heavy weight for sled push, one you can complete without many breaks. Add a band to bar dips if needed

Accessory:

• 3x12 neck extension

SPP

Basketball (boys/girls)

3x30yd lateral band walks

Swimming

4x15 weighted arch pauses

Cheerleading

6x:30 handstand hold/:30 rest

Track and Field (Sprinters)

3x:20 second seated arm only sprints

Track and Field (Middle/Long Distance)

3x1 minute seated arm only runs

Track and Field (Jumpers)

3x10 single leg reverse jumps per leg

Track and Field (Throwers)

10x1 max effort light scoop toss

Cool down

1:30 archer pose

Scripture:

“If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.”

‭‭James‬ ‭1‬:‭5‬ ‭