Sunday 6/11/2023

For Time: 

• 10 deadlifts 

• 20 bar muscle ups 

• 30 handstand push ups 

• 40 box step overs 

♀ 285 Ibs, 20-Ib DBs  ♂ 405 Ibs, 35-Ib DBs

Scaling:

Reduce load for deadlift, modify muscle ups to jumping, banded or transitions, modify handstand push ups to elevated with mats or pike off a box/ground, modify box step over weight 

Accessory

• 3x30 second adduction squeeze 

SPP: 

Specific physical preparedness 

• For fitness: Train a weaknesses 

• For certain goal: Focus on a particular movement or physical area 

• For a sport: Add in certain skills/movements that better prepare you for upcoming competition 

Scripture: 

Genesis 23