Warmup:
1-3 minutes:
3/6 calories ski erg
10 jumping jacks
3-6 minutes:
1 shuttle run (whole length of gym)
5 air squats
6-9 minutes:
10 step bear crawl
6-10 walking lunges
Skill:
Kettlebell cleans
Start with:
1 arm kettlebell swings x 10/side
Focus on:
Relaxed grip, thumb-to-bum, ‘pop’ at the top
1 arm kb swings + pull x 10/arm
Kb clean x 10/arm
Focus:
Turning the hand inside the kb, allowing the elbow to come through quickly. Use other arm for balance.
Stations: 3 rounds:
30 on, 30 rest
Kb clean (switch arms @15 seconds)
Double unders
Walking lunges
Rowing for calories
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
