Friday 4/5/2024

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

For Time

• 50 alternating step ups

• Rest 1 minute

• 25 kettlebell swings

• Rest 2 minutes

• 50 kettlebell swings

• Rest 2 minutes

• 25 kettlebell swings

• Rest 1 minute

• 50 alternating step ups

Scaling

Select a box height you normally use for box jumps. Pick a KB weight that is challenging but possibly doable for 50 reps

Accessory

• 3x8 single leg calf raise (4 second negative)

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