Saturday 6/15/2024

Scripture

^“Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few.”

- Matthew 7:13-14

Warm up

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

GPP

8 minutes for max rounds and reps

• 4 ring muscle ups

• 8 overhead DB walking lunges

Notes

35/20Ib DB’s for OH walking lunges. Complete jumping or transitional muscle ups if you cannot do muscle ups

Accessory

3x8 banded rotations

SPP

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

Cool down

• 3 minute saddle pose

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