Warmup:
For 12-15 minutes:
1 minute ski/bike/row
1 minute mobility
3 rounds:
With a light, empty barbell:
5 bent over rows
5 strict press
5 push press
10 band pull aparts
PARTNER WOD
In teams of 2-3 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins.
Shuttle Runs
Dumbbell Bench Press
Wall Balls
(follow the leader style – so partner 1 does 2 shuttle runs, and goes onto dumbbell bench. As soon as they’re done the shuttle runs, partner 2 starts the shuttle runs.)
Cool Down:
5 minutes ski/bike/row
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
