Warm-up (15 min):
100′ Heavy farmers carry,
10 Ring rows,
15 Band pull aparts
Weighted pull-up
5×5 Building then 2×5 across (6 sets total)
EMOM x16:
1. 6-10 Clapping push-ups
2. 10-15 Right arm DB Rows
3. 6-10 Clapping push-ups
4. 10-15 Left arm DB rows
Time remaining:
30s Hollow rock,
5/s DB Arm bar,
30s Arch rock,
5/s Half kneeling windmill
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
