20-minutes easy:
1-3 rope climbs, floor to standing
3-5 wall-climbs
10-20 seconds top of ring dip hold + 10-20 seconds bottom of ring dip hold
10 Bench shoot-throughs
1200m run, then
24 step-down box jumps
18 wallballs
12 abmat sit-ups
2 rounds:
12 step-down box jumps
9 wallballs
6 kabmat sit-ups
3 rounds:
8 step-down box jumps
6 wallballs
4 abmat sit-ups
OR
800m run, then
18 step-down box jumps
12 wallballs
6 abmat sit-ups
2 rounds:
9 step-down box jumps
6 wallballs
3 kabmat sit-ups
3 rounds:
6 step-down box jumps
3 wallballs
2 abmat sit-ups
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
