Thursday 6/15/2023

6 rounds for max reps + calories 

• :30 Air squats

• :30 rest 

• :30 Assault bike 

• :30 rest 

• :30 Bar hang 

• :30 rest 

Every second you cannot do on bar hang is negative 1 rep 

Scaling:

Move quickly through air squats, use a med ball for target if needed. Use bands for bar hang if needed 

Accessory:

• 3x12 single leg calf raise 

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 27