Monday 4/1/2024

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

Every 2 minutes for 15 rounds complete

• 1 press

• 5 burpees for max height

Scaling

Choose a challenging weight for presses and jump as high as possible for burpees

Accessory

• 4x5 banded rotation (5 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