Tuesday 9/19/2023

Warm up: 

• Box breathing

• Pandiculation/body mapping 

• Range of motion 

• Functional movement patterns 

*Warm up vídeo coming soon 

• Priming the body: 

• 20 overhead medball throws 

GPP (General Physical Preparedness)

5 rounds for max reps:

1 minute bar hang 

• 30 second rest

1 minute max DB bench 

• 30 second rest 

1 minute bike 

• 30 second rest 

1 minute sit ups 

• 30 second rest 
  

♀ 35-Ib DB’s ♂ 50-Ib DB’s 

Scaling:

Use bands for bar hang if needed. Reduce DB load if needed 

Accessory: 

• 3x10 single arm seated curls 

SPP (Specific physical preparedness): 

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

Cool down:

• 1 minute chest stretch per side 

• 90 second couch stretch per side 

Scripture: 

The path of the just is like the shining sun, that shines even brighter unto the perfect day.

• Proverbs 4:18