Warmup:
10 calories ski
10 dowel passes
50 ft bear crawl
10 active shoulders
10 calories ski
10 dowel passes
50 ft backwards bear crawl
10 beat swings
3 rounds of each:
(12 minutes total)
Tabatta:
Ring Rows
Situps
Battle Ropes
Walking Lunges
WOD:
Increase effort as duration decreases:
2 rounds:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Walk 3 minutes
(Record total meters for the two 5 minute rounds)
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
