Wednesday 5/15/2024

Scripture

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law.”

- Galatians 5:22-23

Warm up

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

GPP

15 minute AMRAP

• 400m run

• 10 pull ups

• 15 push ups

• 20 air squats

  Rest 3 minutes

  15 minute AMRAP

• 200m run

• 5 pull ups

• 10 push ups

• 15 air squats

Notes

RX+ use weighted vest. Use box or band to do kipping or jumping pull ups as needed. Scale push ups to knees or bar.

Accessory

• 2x20 kneeling landmine rotations

SPP

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

Cool down

• :90 standing rotation stretch

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