Warm – up:
3 sets:
10 up and down dogs
50ft. overhead carry
50 ft. front rack carry
50 ft. Farmer carry.
repeat other side.
2 rounds:
8 wide ring rows
30 seconds prone swimmers
Strict Pull-ups
5 x 6 reps
– rest 60-90 seconds –
4 sets:
10/10 half kneeling landmine press
– rest 30 seconds between arms –
4 rounds Each alternating with a partner:
250m ski erg
20 DB Bent over rows
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