Warmup:
Row 500 m
10 Flat back shoulder flexion exercise
15 band pull-aparts with palms down
15 band pull-aparts with palms up
15 sword pulls on each side with band (palm up on pulling arm)
EMOM X3:
4 Strict Press
1 minute rest
EMOM X 3:
3 push press
1 minute rest
EMOM X 3:
2 push jerks
WOD: 3 rounds:
Row 200m
10 shoulder to overhead
Rest 3 minutes
(record final time that you finish)
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
