Saturday 3/23/2024

Scripture

“The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction.”

‭‭Proverbs‬ ‭1‬:‭7‬ ‭

Warm up

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

GPP

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Scaling

Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!

Accessory

• 3x10 single arm bench supported row

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