Friday 5/3/2024

Scripture

“Having the eyes of your hearts enlightened, that you may know what is the hope to which he has called you, what are the riches of his glorious inheritance in the saints, and what is the immeasurable greatness of his power toward us who believe, according to the working of his great might that he worked in Christ when he raised him from the dead and seated him at his right hand in the heavenly places,”

Ephesians 1:18-20

Warm up

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

GPP

28 minutes as many rounds and reps as possible

• 1 mile bike

• 14 DB snatches (L or R)

• 14 DB snatches (L or R)

• 14 supine pull ups

Notes

Use spin or road bike if possible, use wind/echo bike if needed. 50/35Ibs for DB snatch weight

Accessory

• 3x8 manual resistant lateral neck flexion/extension

SPP

This is where you add in your goal specific training. Your coach will guide you what to do each week

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