Row 30/30 x10 – building up to 2-3 HARD efforts
3 Sets of 1-3 Kb Clean and press/strict pull-up
– Choose 1-2 mobility exercises to perform between sets
4 Rounds:
500m row,
15 Pull-ups,
50 Double-unders,
Rest 4 min between rounds


February 22, 2024

From the floor:1-1-1-1-1 Strict press3-3-3-3 Push press5-5-5 Push jerk 10 minutes @continuous pace:10 barbell bent over rows30 seconds reverse plank 5 rounds, 30 seconds per

SWEAT 45 – February 21, 2024

10 min AMRAP warmup10/12 cal ski erg 5/5 single arm Kneeling DB press20 Banded pull aparts10Banded press  :45/:15 x 30Seated DB pressCalories Ring row caloriesDB chest fly 


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