Warmup:
Partner Med Ball Passes
Alternate with a partner, hold for a minute:
Medicine ball with KB stretch
Lift: AEMOM x 12:
Seated Dumbbell Press x 6 reps with 4 seconds down
12 seated med ball throws (between partners)
WOD:
3 rounds:
Give a total for each round:
30 seconds on, 30 seconds rest:
Rowing
Air Squats
Plank
Ring rows
Walking lunges
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