Warmup:
1-8-1 Ski Erg
2 rounds:
5 hollow body rocks
10 dowel passes
Pull-Up Practice:
(If you can do strict pull-ups, do this without a box. If you need a band for pull-ups, use a box)
5 active shoulders with hollow hold for 3 seconds
5 beat swings
5 chin over bar with 2 second pause
(Focus on holding chin over bar, with legs straight to floor)
AEMOM x 8:
Minute 1:
3-5 chin over bar pull-ups with 2 second pause at top!
Minute 2:
5 burpees
3 minute rest
AEMOM x8:
Minute 1:
10 hollow body’s
Minute 2:
Wall climbs x1-3
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
