3 rounds:
1 minute ski erg
10 flat back overhead reaches
30 seconds seated scap rows
10 KB RDL
10 KB bent over rows
Bent over row 6 x 6
– 2-3 sets building, goal is 3-4 heavy sets of 6 –
4 rounds: increase intensity
100 ft. hand over hand sled pull
50ft. single arm overhead walking lunges RIGHT arm
10/10 bent over rows
50ft. single arm overhead walking lunges LEFT arm
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
