Dynamic Warmup:
High knees
Butt kickers
10 shoulder circles each direction
Side steps (jump high and sweep arms)
Walking lunges forward
Walking lunges backward
Bear crawl forwards
Bear crawl backwards
4 rounds:
5-10 beat swings
1 arm ring-row x 5/ arm
10 calories ski erg
1 minute rest between rounds – not for time, but smooth transitions
Partner WOD:
20 minute AMRAP:
50 calories bike
50 partner wall balls
50 alternating box jumps (step down)
50 alternating medball situps
50 alternating burpees
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
