Warmup:
3 rounds:
10 dowel passes
5 relax to hollow’s
5 plank to down dogs
5 active shoulder hangs
5 rounds:
6 Ring Row
Negatives – 5 seconds down, 1 second at the top
12 backwards bear crawl steps
25 band pull-aparts
WOD:
Tabatta pull-ups/ring rows
Alternating with
Hollow body rocks
(8 minutes)
Then… (NO REST)
4 minutes:
Complete as many burpees as possible.
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