Squat 3 waves of 6/1
– Start first 6 @75%
4 sets:
6 Pull-ups, 4 Chest to bar, 2 Bar muscle-ups
-OR-
4 Strict weighted pull-ups, 6 Strict pull-ups, 8 Kipping pull-ups
-OR-
4 Strict pull-ups, 6 Kipping pull-ups
4×8/s Goblet bowler squats
– Perform as a superset with above
3 sets: 1 arm DB Row x8/arm (1s @top), Rest 30s between arms, 30s Face pulls, Rest 30s
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