Warmup:
*Gentle, easy pace in warmup:
5 minutes:
5 down dogs / plank
5 cal bike
5 minutes:
5 wall hinges
5 ring rows
5 air squats
5 minutes:
5 calories ski erg
10 steps bear crawl
Technique / Strength:
3 rounds:
Supinated Body Row x 8-12
Band Pull-Aparts x 20
Superman Raises x 20
Bent Over Row 3.1.2.1 x 10 reps
WOD:
15 minute AMRAP:
20-calorie bike
20 dumbbell snatch (10/arm)
20-calorie bike
20 ring rows
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
