Warmup:
12 minutes (6 rounds)
1 minute ski/bike/row
1 minute mobility:
Groiners
Pigeons
Down dog to plank
Deadbugs
Flat back shoulder flexion
Ostrich walk
Strength: 4 rounds:
Landmine Single leg RDL x 6
right into 6 bent over rows with landmine / side
30 second plank
Complete as many rounds as possible in 10 minutes of:
30 air squats
20 push press with 1 or 2 dumbbells
10 deadlifts
Rest 5 minutes
800 m cool down jog
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