Warm-up (20 min Easy):
400m Run,
100′ Walking lunges,
6 Thoracic bridges (3/s),
2 TGU/arm, 60s FLR,
500m Row @Damper 1,
100′ Backwards lunge,
2 Wall-climb + 30s Wall facing HS hold,
30s Side plank on hand R.,
30s Side plank on hand L.
3 sets:
3-5 Strict HSPU Negatives (5s down),
8-10 Long sitting 2KB presses,
30s KB Overhead hold
3 sets:
10 Plate shrugs,
100′ Double KB 90/90 (heavy),
30s Hollow body hold
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20