Warm-up (2-3 sets):
10 Dowel pass throughs,
5 Russian dips,
15 Hollow rocks
5 sets:
Strict muscle-ups xAMRAP(Scale to low ring transition, high ring jumping catch, spotted)
3-5 sets:
6 Strict chest to bar pull-ups,
30s False grip hang
AMRAP in 20 min:
20 Cals,
15 Thrusters(Light),
10 Pull-ups,
5 Burpee box jump overs
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