Warmup:
1 minute quad stretch / side
1 minute calf stretch / side
1 minute thoracic extension stretch with medicine ball
1 minute of flat back shoulder flexion exercise with breathing focus
3 inchworms with a pushup
5 active shoulders
3 inchworms with a BUTT squeeze and hip pop
5 beat swings
3 burpees (focus on timing of hips and arms)
5 (set up their box) jumping c2b, or jumping chin over bar
Go over strategy:
PACE your first 2 rounds… go SLOWER than you want to. This is a long workout.
WORKOUT 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees over the bar
25-ft. overhead walking lunge
8 chest-to-bar pull-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
