Warmup:
Ski Erg + Inchworms + Hollow Body Rocks
1-5
1 calorie ski erg
1 inchworm
1 hollow body rock…
2 calories ski erg
2 inchworm
2 hollow rocks…
Toes to bar:
Progressions:
Dragonfly x 10
Active shoulders x 10
Beat Swings x 10
Knees to chest OR straight leg lifts x 10
Burpee toe-to-bar technique
WOD:
AMRAP 8 minutes:
5 Burpee + toe to bar
10 calories ski erg
15 shuttle runs
Rest 5 minutes
AMRAP 8 minutes:
5 pullups
10 dumbbell push press
15 air squats
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