Strict Pullup Progression
Week 4
Foam roll 5 minutes
Lacrosse ball 5 minutes
10 minutes rowing technique
Mobility: 2 rounds:
10 alternating pigeons
10 alternating groiners
10 lunges with a twist
10 dislocates
10 scorpions
Lift: 5 rounds:
5 deadlifts with kb
10 sumo deadlifts with kb
15 kb swings
12 minute AMRAP:
Row 50 calories
50 double-unders
50 walking lunges
SWEAT 45 – May 8, 2024
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
