Monday 11/6/2023

Warm up

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

GPP

5 Rounds For Time

• 100m Single Arm overhead carry (R or L)

• 100m Single Arm overhead carry (R or L)

• 10 broad jumps

• 10 ring rows

Scaling

Choose a heavy but doable weight for the carry’s. You should be able to do most of the rounds unbroken. Ring rows should be completed at a height where you can do 10 in a row for at least the first two rounds.

Accessory:

• 3x15 deficit calf raises

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

3 minutes in weighted pull over hold

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 ‭