Warm-up (20 min Easy):
400m Run,
10 No push-up burpees,
400m Row @damper 1,
20 KB Swings,
1km Assault bike,
10 Medball cleans
Wall climb + Wall facing HSPU ladder OR Push-up + Wall climb ladder x1 set to failure
3 sets:
6 Strict banded Chest to bar,
12 Ring Rows,
25 Band pull aparts
3 sets:
20 Hollow rocks,
20 GHD Hip extensions with 1s hold at top
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
