Warmup:
1 minute rowing
10 pigeons
1 minute rowing
10 groiners
1 minute rowing
3 arm bars / arm
1 minute rowing
3 half get ups/arm
1 minute rowing
3 TGU/arm
Strength:
5 sets:
Bamboo Bar Strict Presses x 8
Use bands and 5 lb plates, go up in weight if the can.
Alternating with:
20 second front plank
20 second R side plank
20 second L side plank
60 seconds rest
WOD:
10-1
Ring Pushups
Calories
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
