Warmup:
Row 500 m
10 Flat back shoulder flexion exercise:
15 band pull-aparts with palms down
15 band pull aparts with palms up
15 sword pulls on each side with band (palm up on pulling arm)
Row 500 m
Technique:
With a dowel, go over each press from below:
EMOM:Out of the rack:
EMOM X3:
4 Strict Press
1 minute rest
EMOM X 3:
3 push press
1 minute rest
EMOM X 3:
2 push jerks
WOD:
For time:
20 cal row
20 wallballs
20 situps
20 wallballs
20 cal row
SWEAT 45 – April 19, 2024
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
