Friday 3/1/2024

Scripture

“Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.”

‭‭Proverbs‬ ‭19‬:‭17‬ ‭

Warm up

https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (no video for the below workout, watch first 15 minutes for warm up)

GPP

For time:

• 21 dumbbell snatches, arm 1

• 21 lateral burpees over dumbbell

• 21 dumbbell snatches, arm 2

• 21 lateral burpees over dumbbell

• 15 dumbbell snatches, arm 1

• 15 lateral burpees over dumbbell

• 15 dumbbell snatches, arm 2

• 15 lateral burpees over dumbbell

• 9 dumbbell snatches, arm 1

• 9 lateral burpees over dumbbell

• 9 dumbbell snatches, arm 2

• 9 lateral burpees over dumbbell

*Time cap: 15 minutes

Scaling

50/35# DB, modify as needed

Accessory

• 3x12 straight arm banded pull downs

Cool down

• Choose any area that’s tight and hold a stretch for 1-3 minutes or complete self myofacial release (foam roll/lacrosse ball) for 1-3 minutes