Tuesday 6/11/2024

Scripture

^“Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few.”

- Matthew 7:13-14

Warm up

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

GPP

3 rounds each for time

10-8-6-4-2

• Lateral med ball wall throws (R/L)

• Lateral med ball wall throws (R/L)

• Bike calories

Rest 3 minutes

Notes

20/14Ibs for med ball. Use echo or some form of wind bike for bike calories

Accessory

4x:30 adduction squeeze hold

SPP

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

Cool down

• 3 minute backbend hold (use support such as matt or Swiss ball)

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