Tuesday 4/9/2024

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 max load

Every minute on the minute for 30 minutes

• Even: 3 DB bench presses

• Odd: 3 DB bent over rows

Scaling

Complete best weight possible with good form

Accessory

• 75 arch pauses

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