30 min time cap
21-15-9
Push press
Box steps
21-15-9
Push ups
Box jumps
21-15-9
Box dips
Box jump overs
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
Menu
30 min time cap
21-15-9
Push press
Box steps
21-15-9
Push ups
Box jumps
21-15-9
Box dips
Box jump overs
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
A Kilo website. All rights reserved.
