Core bracings 5s/5s x5,
EMOM x5 20KB Swings,
Core bracing 5s/5s x5,
3 Rounds:
Standing knee grab + Reverse lunge + Twist x3/side,
Thoracic bridge x4/side
A.Deadlift to heavy 3
B.Strict press 3×8 across, from floor
C1.10-1 Alternating Plyo push-ups
C2.10-1 Kroc rows
E.50 Strict Hanging leg raises


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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