Monday 6/3/2024

Scripture

“Fear not, for I am with you;
Be not dismayed, for I am your God.
I will strengthen you,
Yes, I will help you,
I will uphold you with My righteous right hand.”

- Isaiah 41:10

Warm up

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

GPP

For max rounds

• Every minute complete 12/15 calories on Echo bike until failure or up to 20 minutes

Notes

Reduce calorie target if unattainable for at least 5 minutes

Accessory

3x10 single leg RDL’s per leg

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 seated straight leg hamstring stretch, back against wall

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