Saturday 11/11/2023

Warm up

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

GPP

20 minutes for max rounds and reps

• 12 hip extensions

• 12 DB wood choppers (R or L)

• 12 DB wood choppers (R or L)

• 24 step yoke carry march

• 24 light med ball slams

Scaling

Complete hip extensions weighted or unweighted as desired but should be able to continue to do 12 in a row. If you don’t have a GHD complete arch pauses. DB weight for wood choppers should be challenging but unbroken for at least the first few sets. Yoke carry should be heavy but doable for each set. Keep med ball at a light weight for slams.

Accessory:

• 3x20 fire hydrants per side

SPP

Basketball (boys/girls)

TBD: Based on observations and coaches conversations, will start of 11/13

Swimming

TBD: Based on observations and coaches conversations, will start of 11/13

Cheerleading

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Sprinters)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Middle/Long Distance)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Jumpers)

TBD: Based on observations and coaches conversations, will start of 11/13

Track and Field (Throwers)

TBD: Based on observations and coaches conversations, will start of 11/13

Cool down

2 minutes pigeon pose

Scripture:

“The Lord is my light and my salvation; Whom shall I fear? The Lord is the strength of my life; Of whom shall I be afraid?”

‭‭Psalms‬ ‭27‬:‭1‬ ‭