A. 500m row
B1. Inchworm 2×8
B2. Armbar 2×5/side
B3. Hip bridge 2×10
A. In 15 minutes build to a heavy clean and jerk
B. Bench press 4-6 reps x4-6 sets @3121, 90s rest between sets
C. Weighted pull-ups 5×5 (2-3 heavy sets)
D. Dumbell row 4×15/side
E. Hanging leg raises x75 reps


SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 

April 22, 2024

21 Wall balls 200 m run 21 Burpee200 m run 21 Pullups200 m run  15 Wall balls 200 m run 15 Burpee200 m run 15 Pullups200 m run 9 Wall balls 200

April 22, 2024

Split jerk tech In 10 minutes, build to a heavy set of 1 front squat + 1 split jerk Dip clean + Split jerk:3 sets


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