Monday 5/29/2023

GPP:

Murph 

For time 

• 1 mile run 

• 100 pull ups 

• 200 push ups 

• 300 air squats 

• 1 mile run 

Scaling: Reduce run distance if you can’t do the 1st mile under 10 minutes. Modify pull ups to box kipping, jumping pull ups or ring rows. Modify push ups to kneeling or elevated push ups. Reduce squat volume to 200 or 159 for newer athletes. 

Accessory:

• 2x15 internal rotations 

SPP: 

Train a weakness or focus on a particular skill

Scripture: 

Genesis 9: God’s Promise To Noah