Warm – Up:
2 Rounds:
10 up and down-dogs
30 seconds hollow rock
2 rounds:
30seconds banded overhead reach
15 banded lat pull-downs (W)
Kipping Pull-up Technique + Practice
EMOM x 25:
1. 5-10 kipping pull-ups
2. 30-40 seconds double under practice
3. 30 seconds shoot throughs
4. 6-8 candlesticks (2 feet or single leg)
5. 5-10 exercise ball pike up
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