Warmup:
1 minute ski/bike/row alternating with:
Mobility
Groiners
Pigeons
Wrist, elbow, arm circles
Flat back shoulder flexion
Inchworms with pushups
Strength:
4 rounds:
Every 3 minutes complete:
Weighted wall sit 20 seconds
RIGHT INTO
12 walking lunges
4 rounds:
Every 3 minutes complete:
20 seconds overhead carry, RIGHT INTO
12 push press
4 rounds:
Every 3 minutes complete:
20 second front plank on hands RIGHT INTO
20 second mountain climbers
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
