12 minutes:
10 dowel reach backs (prone grip on bench)
8 plate reach backs
8 scap rows
8 plate halos
8 plate rows into 20second plate to chest hold
5 deficit push-ups
6 sets:
6-8 Pause barbell bent over row
S/S
30 seconds double bottoms up tall kneeling 90/90 hold
– rest 60 seconds –
2 rounds for time:
30 wallballs
200m run
30 DB push-press
200m Run
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
