Tuesday 12/5/2023

Scripture

“Praise the Lord! Praise God in his sanctuary; praise him in his mighty heavens! Praise him for his mighty deeds; praise him according to his excellent greatness!”

‭‭Psalm‬ ‭150‬:‭1‬-‭2‬

Todays Workout

The video below includes warm up, GPP, accessory, SPP tips and cool down. Just press play and follow along. The text version is listed under the video

Full workout video:

https://youtu.be/aIttJ6mYshs?si=kbp2WjJqGNMOKnLk

Warm up

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

Text: https://docs.google.com/document/d/1-FpBurdil0m2wz4r5pEHjQkxtJG15spuAKggbLZwRH0/edit

GPP

Test 1

• For max distance: lateral med ball throw (3 attempts each side)

Test 2

• For max watts: Assault, echo or wind bike (3 :15 second attempts)

Test 3

• 30 squat snatches for time (choose a weight you can complete all 30 reps in under 10 minutes)

Test 4

• 3 Rounds for time: 10 push presses, 250m row, 20 walking lunges (choose moderate weight for push presses)

Scaling

Row effort should be at your best pace. Sub row for 100m sprint if needed. For trap bar carry use 2x body weight or a heavy weight you can carry at least 10yds

Middle School

• Complete tests 1 and 2

Cool down

• Athletes choice