Friday 4/12/2024

Scripture

“And when he had said this, he breathed on them and said to them, “Receive the Holy Spirit. If you forgive the sins of any, they are forgiven them; if you withhold forgiveness from any, it is withheld.”

‭‭John‬ ‭20‬:‭22‬-‭23‬ ‭

Warm up

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

GPP

3 rounds for max reps of:

• 1 minute of wall-ball shots

• 1 minute of sumo deadlift high pulls

• 1 minute of box jumps

• 1 minute of push presses

• 1 minute of rowing (calories)

Rest 1 minute

Notes

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Accessory

• 3x10 plate neck flexions + extensions

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