Warm-up
3 min on, 3 min off:
1.Easy Ski/Bike/Row
2.10 Walking lunges, 10 Push-ups
3.10 Overhead squats, 5 Kipping Pull-ups or Ring rows
4.10 KB Swings, 10 Burpees
Carry
Heavy Trap bar for 70′ at a time x5
WOD
21-15-9
Thrusters,
Burpees over the bar
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