Tuesday 5/28/2024

Scripture

“But you, take courage! Do not let your hands be weak, for your work shall be rewarded.”

2 Chronicles 15:7

Warm up

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

GPP

8 rounds for total reps

• :30 knees to elbows

• :30 rest

• :30 row for calories

• :30 rest

Notes

Sub knees to elbows for knees to chest or lying leg raises

Accessory

2x max supinated bar hang

SPP

This is where you add in your goal specific training. Your coach will guide you what to do each week

Cool down

• :90 chest stretch per side

Complete additional stretches, SMR and/or active recovery as needed

Additional

• Once every quarter of the year take a week to recover mentally and physically from high intensity training: Complete aerobic workouts such as biking, rowing, swimming or take additional rest days. Do this around every 13 weeks, while traveling or use it if you’re not feeling well. Only use once a quarter

• Spring goal final testing: Test around June 1st

• Summer goal baseline test: Test around June 1st