Tuesday 3/19/2024

Scripture

“The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction.”

‭‭Proverbs‬ ‭1‬:‭7‬ ‭

Warm up

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

GPP

For 10 rounds, complete as many reps as possible in 1 minute of:

• 2 wall walks

• 4 bent over rows

• Max wall-ball shots

  Rest 1 minute between rounds.

Scaling

Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 seconds to accumulate as many wall-ball shots as possible in each round. Wall walks should be quick with minimal rest between reps. The load of the bent over row should allow athletes to go unbroken in each round. Scale the range of motion of the wall walks and the load of the bent over rows to hit this stimulus.

Accessory

• 4x10 banded seated tibialis raise

Cool down

• Choose any area that’s tight and hold a stretch for 1-3 minutes or complete self myofacial release (foam roll/lacrosse ball) for 1-3 minutes