Warmup:
Gymnastics Warmup
Technique & Strength Work:
3 rounds:
6 rear delt raises/side
12 body rows with supine grip
12 seated dumbbell press
3 rounds:
1 bear crawl
(Focus on activating scraps)
10 calories on bike/ski erg
30 second Chinese plank
“The Finisher”
3 minutes:
10 air squats
10 burpees
rest of time to do max calories on the bike
GO AS HARD AS POSSIBLE
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
