Warmup:
Kettlebell Complex:
One round not for time, then 2 rounds of 30 seconds of each:
Swings
Figure 8’s around the legs
Passes around the body (switch directions @ 15 seconds)
1- arm swings
1- arm swings
Deadlifts
Strength:
For 8 rounds
Tabatta:
1) 1 arm ring row
2) Other Arm
3) Situps
PARTNER WOD!
Buy In:
100 calories on your choice of: ski/bike/row
50 burpees
50 air squats
50 hollow rocks
50 jumping pullups
HOW: Must complete in order. One partner works while the other rests. Partners can alternate reps or one partner can finish a number of reps while the other rests.
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
