Warmup:
5 minutes easy running (full length of gym)
1 minute spiderman lunges
1 minute lunge with twist
30 second quad stretch/side using a post and your hand to grab your leg
1 minute pigeons
5 minutes easy running (full length of gym)
AEMOM x 12:
Russian KB Swings x 30 seconds
Hip Hikers x 15 seconds/side
WOD: 7 rounds:
Double KB Deadlifts x 6
50 ft carry
20 second front plank
20 second side plank
20 second side plank
1 minute rest
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
