2 Rounds:
Pec stretch with dowel x5,
Internal rotation stretch with band x30s,
KB clean and press x10/side
A.Bench Press 1RM
B.Dead-lift 6×1 on 30s @80-90% of 1RM
C.5 Rounds of 10/8/6/4/2: Sandbag run to road and back, squat with sandbag


SWEAT 45 – April 19, 2024

3 X Tabata = 12 min DB Push press Air squat  Bent over DB row Step back lunges DB hang clean Cossack squats  Machine intervals 4 x 2:30work/ rest 1

CrossFit Lite – April 19, 2024

20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8

April 19, 2024

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,


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