0-10 Minutes:
3 rounds:
250 m row
5 plank to down dogs
10 dowel pass throughs
10-20 Minutes:
3 rounds:
10 hollow body rocks
10 pushups
10 air squats
20-30 minutes:
3 rounds:
250 m row/ or bike/ or ski
10 burpees
30-40 minutes:
3 rounds:
10 shuttle runs
10 situps
40-50 minutes:
3 rounds:
10 overhead walking lunges
10 bear crawl steps
10 med ball squat cleans
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
