Warmup:
3 minutes ascending ladder:
burpees &
jumping jacks
Supine shoulder flexion
Wall shoulder flexion
Lift: 5-8 rounds building:
3 strict press
5 push press
10 reps of either the supine shoulder flexion or the wall shoulder flexion
*out of the rack for the lifts
WOD:
Between you and a partner, you have 11 minutes to complete as much of the following as possible:
50 cal ski
50 box jumps
50 push press with dumbbells
50 situps
*You can both work at the same time, on different exercises or the same one.
*Your final score is either the time you finish if you complete all of the work, or the number of reps that you completed.
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
