Wednesday 9/20/2023

Warm up: 

• Box breathing

• Pandiculation/body mapping 

• Range of motion 

• Functional movement patterns 

*Warm up vídeo coming soon 

Priming the body: 

• 4x backpedal shuttle (20yds, back, 40yds)

GPP (General Physical Preparedness)

For 8 rounds 

• 4 barbell reverse lunges per side 

• 4 DB presses per side 

• Rest as needed 

Scaling:

Use a weight that challenges you while keeping good form 

Accessory: 

• 3x15 wall supported calf raise 

SPP (Specific physical preparedness): 

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

Cool down:

• 1 minute rear delt stretch 

• 1 minute pigeon pose 

Scripture: 

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

• Proverbs 4:18