Warmup:
2 rounds:
Quad stretch x 1 minute/side
RFESS (NOT ALL THE WAY DOWN) x 5/ leg
Deadbugs x 3/side
Goblet squats x 10
Pigeons x 5/side
Strength:
Quick circuit: (Doesn’t have to be super heavy, just warming up for the workout)
With a set of dumbbells:
3 rounds:
5 front squats
5 reverse lunges on one leg, 5 on the other
30 seconds rest
WOD:
20 minute AMRAP:
10 calories (your choice of machine)
10 situps
10 squats
20 calories
20 situps
20 squats
30 calories
30 situps
30 squats
40 calories
40 situps
40 squats
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
