Tuesday 9/12/2023

3 rounds for max reps of:

• 1 minute of wall-ball shots

• 1 minute of sumo deadlift high pulls

• 1 minute of box jumps

• 1 minute of push presses

• 1 minute of rowing (calories)
  Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Scaling:

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Accessory: 

• 3x10 side bends

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future. 

• Jeremiah 29:11