Warm-up
Gymnastics warm-up
+
3 rounds:
10 Beat swings,
10 Dowel pass throughs (5/5),
10s Bottom of dip hold
Skill
Muscle-ups
Practice
EMOM 3-5 Muscle-ups
or Jumping catches
or 3 Chin-ups + 3 Dips/Push-ups
Strength
4 sets:
2 Rope climbs + 5 Strict weighted pull-ups
4 sets:
20 Hip extensions,
20 Hollow rocks
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