ONWD-2025-007

Overview:

• Monthly Focus: General Physical Preparedness (GPP)
• Objective: Cultivate understanding of pace and movement limitations.

Movement Library: YouTube Playlist

Intention:

Finally, we’re progressing slightly by adding some volume. This general structure will follow into next month where we progressively build by adding volume either with the addition of a movement or a “rung” to the ladder.

Warm Up:

Assault / Echo Bike x 10 minutes:

• Use the starting pace from your previous sessions as a benchmark.
• Nose breathing only.

Work:

• Shoulder CARS, 3 x 3
• Hip CARs, 3 x 3

Then, not for time: 10-20-30-20-10:

• Bike Calories
• Walking Lunge
• Burpee