October 12, 2021

20 min easy(5 rounds), 30s @each, 10s transition:
Thoracic bridge,
Alternating KB Halo,
Alternating low bear taps,
Cross-body KB swings (Right),
Alternating step-back lunge with KB,
Cross-body KB swings (Left)
3 sets, 6 minutes on, 2 minutes off:
10 Wallballs,
8 Toes to bar,
6 Power cleans,
4 Bar facing burpees


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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